800 M Run
3 Rounds For Time:
100 ft Walking Lunge,
50 Air Squats
25 Back Extensions
1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.
1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
15 Power Snatches 75/55#