WOD:

1) Every 1:30 for ALAP:

10 Chest-to-bar Pull-ups

1 Snatch 225/155

* Every round the Snatch weight increases by 10/5lbs

Scale as needed with a goal output in mind of 8+ rounds. Start around 70% of your 1RM Snatch give or take. You my take as many attempts as you’d like in the 90 second period. You can perform your weight change at anytime.

2) 3 rounds AQAP:

500m Row

25 Power Snatch 75/55

15 Bar Facing Burpees

Rest as needed.

3) AQAP:

21-15-9 Bench Press 185/135

1200-900-600 Meters Assault Bike

Rest as needed.

4) AQAP:

4-3-2-1 Legless Rope Climbs

20-15-10-5 Strict Handstand Push-ups

Rest as needed.

5) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk. If your proficient perform sets of distance for time, of your choosing.

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