WOD:

1) 21 minute EMOTM:

1 – 2-3/side Dumbbell Squat Snatch

2 – 10-20 Calorie Ski

3 – 5 Tempo Paralette Push-ups (4 seconds Down, Explode Up)

Pick weights, efforts, etc, you can complete for all 7 sets. This should be use as a warm-up/skill piece.

2) Snatch High-Pull + Halting Low Hang Knee Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM Snatch. For the 2nd movement, come down just below the knee, hold for 3 seconds, then perform the Muscle Snatch from that position. 

3) Snatch Pull + Halting Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1. Halt is the same drill.

4) Snatch Pull + Halting Low Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2. Halt is the same drill.

5) Every 5:00 x 10 sets:

10 Kipping Handstand Push-ups

15 Overhead Squats 95/65

500m Assault Bike

Keep track of time to complete each round. Movements should all be unbroken.

6) Handstand Walk: 500ft for time

Keep track of time and sets to complete.

7) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.

8) L-Sit: 6 x :20 ON/:40 OFF

Goal should be unbroken efforts. Scale as needed.

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