WOD:

1) Snatch: Build to a Heavy Single

Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this.

2) Clean and Jerk: Build to a Heavy Single

Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this.

3) 20 minute EMOTM:

Movement 1 – Handstand Walk

Movement 2 – 30 Double-unders

Double-under’s focus on speed and turn-over. Handstand Walk up to 50ft per minute.

4) 4 rounds AQAP:

400m Run

30 Burpee Lateral Bar Hops

20 Toes-to-bar

10 Clean and Jerks 155/105

5) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Hold the 10 rep for static hold as long as possible.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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