WOD:

1) Every 1:30 x 7 sets: Hang Snatch + Snatch + Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor after the Hang Snatch. All reps full Squat.

2) Every 1:30 x 7 sets: Hang Clean + Clean + Jerk

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor after the Hang Clean. All reps full Squat.

3) AQAP:

3 rounds of…

200m Run

10 D-Ball Over the Shoulder 100/70

Into

2 rounds of…

400m Run

15 Thrusters 95/65

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

5) Sandbag Carry: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

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