Pre WOD:

A, Snatch:
3 set*2 Power Snatch+1 Squat Snatch 75% of 1 RM
3 set*1 Power Snatch+1 Squat Snatch 80 % of 1 RM

Focus on keeping the bar as close as possible.
Keep the weight and focus on perfecting the movement.


3 Rounds:
Amrap 3 min
Buy in: 30/24 Cal Row
Max Wall Balls 9/6 kg

Rest 2 min

Amrap 3 min
Buy in: 30 Box Jump 24/20 inch
Max Alt Single Arm DB Hang Clean & Jerk 22.5/15 kg

Rest 2 min

Post WOD:

A, Handstand Push Up Strength:
3 rounds for time of:
5 Strict Handstand Push-ups
10 Handstand Push-ups
15 Hand Release Push-ups

Adjust the height for HSOU so that you´re able to do unbroken sets.

Adjust the number of reps on HRPU in order to be able to do unbroken reps