WOD:

1) 3 Hang 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) 3 Hang Clean + 1 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) 4 rounds AQAP:

5 Chest-to-bar Pull-ups

10 Power Cleans 95/65

15 Wall Balls 20/14

Extra Work:

4) Handstands: 10 minutes Practice

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

5) Ring Rows: 4 sets of 10

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

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

Post Results/Thoughts To Comments