WOD:

1) Snatch: 15 minutes to build to a heavy single

The emphasis here is on technique and movement, not to max out. There will be a strict clock running, at 15 minutes you are done. Use as few or as many sets and reps as you like, rest as you’d like to between lifts. This is a full Squat Snatch. If you establish you’re heavy single before the time is up use the remainder of the time to work on sub maximal lifts based on today’s heavy single.

2) Clean and Jerk: 15 minutes to build to a heavy single

The emphasis here is on technique and movement, not to max out. There will be a strict clock running, at 15 minutes you are done. Use as few or as many sets and reps as you like, rest as you’d like to between lifts. This is a full Squat Clean and Split Jerk. If you establish you’re heavy single before the time is up use the remainder of the time to work on sub maximal lifts based on today’s heavy single.

3) 12 minute AMRAP:

5 Squat Snatch 135/95

10 Alternating Pistols

15 Pull-ups

Extra Work

4) Handstand Walk: 5-10 minutes Practice

Work on any facet of Handstand Walking

5) Hip Extension: 3 x 30

Rest 90 seconds between sets.

6) Reverse Hyper Hold: 5 x 5 @ 5 seconds

Rest 90 seconds between sets. Heavy as possible.

7) Row: 3 x 1000m

Rest 3 minutes between sets. Hold fastest consistent pace.

For results post weights for Olympic Work and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, reps, times, etc.

Post Results/Thoughts To Comments