WOD:

1) Power Snatch: 7 sets of 1.1

For these sets each rep should be dropped. You have 7 sets of 2 reps, you should take up to 10 seconds between each rep, and up to 2 minutes between each set. All 7 sets should be heavy, think about keeping all sets within 80% of your heaviest set.

2) AQAP:
20 Dumbbell Hang Power Snatch Left 35/25
20 Dumbbell Hang Power Snatch Right 35/25
10 Ball Slams 40/30
100m Run

15 Dumbbell Hang Power Snatch Left 35/25
15 Dumbbell Hang Power Snatch Right 35/25
15 Ball Slams 40/30
200m Run
10 Dumbbell Hang Power Snatch Left 35/25
10 Dumbbell Hang Power Snatch Right 35/25
20 Ball Slams 40/30
400m Run
Competitors:
3) Strict Handstand Push-ups: 5×5
If you can’t do strict Handstand Push-ups no scaling the range of motion, scaling the difficulty/weight of the movement by adding assistance. If 5 reps is easy, either do them weighted or do them to a deficit. Rest 2 minutes between sets.

For results post weight of each set of Power Snatches and time to complete Met-con along with any scaling used. For competitors post results of Handstand Push-ups.

No movement demos tonight, just a cool, slightly older CF video to get you guys pumped to train
– Jade