WOD:

1) AQAP:

400m Run

30 Handstand Push-ups

30 Power Snatch 95/65

400m Run

20 Handstand Push-ups

20 Power Snatch 95/65

400m Run

10 Handstand Push-ups

10 Power Snatch 95/65

400m Run

Sub for Handstand Push-ups is either Stink Bugs or Strict Press

Extra Work:

2) Double-under Practice: 10 minutes

If you have a consistent 50 Double-unders Unbroken then work on Triple-unders.

3) Sled Drag: 8 x 50m

Rest 30 seconds. Focus on heels down, hamstring and glute activation. Goes as heavy as you can maintain steady pace.

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

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