WOD:

1) Snatch High-Pull + High-Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets

Start around 50% of your 1RM Snatch. Build as heavy as deemed fit.

2) High-Hang Power Snatch + Snatch Push Press: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 10 minute AMRAP:

50 Double-unders

12 Overhead Squats 95/65

9 Pull-ups

Extra Work:

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk.

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