Practice
Every 90 seconds x 6 rounds
unbroken set of:
1 power snatch
1 hang power snatch
1 squat snatch
1 hang squat snatch
Work with 70% of power snatch
Rest 5 minutes, then
Skill
10 minutes practice
handstand hold
Rest 5 minutes, then
WOD
2 rounds for time Cap-18 minutes
50 calories row
40 pull ups
30 wall ball
20 hang power snatch (40/25)
10 overhead squat
Rest 5 minutes, then
Core
2 rounds of:
10 strict toes to bar
20 hollow hold
30 seconds hollow hold
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