WOD:

1) Squat Snatch: 3 x 1 @ 85%, 2 x 1 @ 90% of 1RM Squat Snatch

Warm-up appropriately. Upon starting your working sets rest no more than 90 seconds between sets.

2) Squat Clean and Split Jerk: 3 x 1 @ 85%, 2 x 1 @ 90% of 1RM Clean and Jerk

Warm-up appropriately. Upon starting your working sets rest no more than 90 seconds between sets.

3) 4 rounds AQAP:

3 Rope Climbs 15 feet

7 Power Snatches 135/95

Extra Work:

4) Kipping Handstand Push-up: 50 for time

You must kip these regardless of whether or not you are more efficient with a Strict Handstand Push-up.

5) Hollow Position: Accumulate 3 minutes

Keep track of number of attempts and total time.

6) Overhead Pistol Practice: 10 minutes

Spend this time working on an Overhead Squat with a bar.

For results post weight for Olympic movements and time to complete Met-con along with any scaling used. If you did Extra Work post time for 4 & 5, and thoughts on Pistol Practice.

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