WOD:

1) Hang Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Hang Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) 21-15-9 – AQAP:

Thrusters 65/45

Pull-ups

Extra Work:

4) Kettlebell Overhead Carry: 8 x 50m

Rest 60 seconds between sets. Load as 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