WOD:

1) Hang Snatch + Snatch: 1-1-1-1-1-1-1

These are full Squat unless you have mobility issues/injuries. These should be completed as a set, meaning no dropping the bar after the Hang Snatch. Build as heavy as possible, ensure that your 6 other working sets are within 80% of your  Max set for the day. Rest 90-120 seconds between sets.

2) AQAP:

800m Row

40 Handstand Push-ups

20 Squat Snatches 185/123

800m Run

Substitution for Handstand Push-ups should be either Strict Press with any utensil, or Stink Bugs.

Extra Work:

3) Double Kettlebell Snatch: 3 x 5

Rest 90 seconds between sets. Heavy as possible. If you struggle with this movement make sure you have the progressions in the video down.

4) Hip Extension: 3 x 30

Rest 90 seconds between sets.

5) L-Sit: 3 x Max Time

Rest 2 minutes between attempts. Use Paralettes.

For results post weights of each set of working Snatches, and time to complete Met-con along with any scaling used. If you did Extra Work, post weights, reps, etc.

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