WOD:

1) Snatch + Hang Snatch + Snatch: Every 1:30 for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them.

2) Clean + Hang Clean + Clean + Jerk: Every 2:00 for 5 sets

Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar. 

3) 7 minute Up Ladder:

3 Front Squats 115/75

3 Push-ups

Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able.

5) Handstands: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold/Support.

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

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