THURSDAY

Warm up 3X
1 min Bike
1 min Row
10 SHPT
10 OHS
10 Snatch Balance
10 Sots Press
3 Wall walks

 

 

Strength
3 position Squat snatch
1 high hang + 1 mid thigh + 1 from ground =1 set
1 @ 60%
1 @ 65%
3 @ 70%

 

WOD

Every 1 min for 10 mins do:
3 Power Snatches, pick load
7 Strict Handstand Push-ups
Power Snatch (Touch and Go)

These should be done on the same minute, if you need to try going every 1:15 or 1:30.  Scale theHSPU to Kipping, or modify as needed. Pick a weight on the bar you can do touch and go and should be moderately heavy.  around 60%.

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