WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 2 Low Hang Snatch

Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Both reps full Squat.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 2 Low Hang Cleans

Start around 60-70% of your 1RM and build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Both reps full Squat.

2) 3 rounds AQAP:

21/15 Calories Ski/Bike/Row/Run

15 Hang Power Cleans 115/75

9 Thrusters 115/75

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible.

5) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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