WOD 01.30.18

Strength 

Power Snatch

55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1

Bench Press

Work up to a 5RM (1 sec pause each rep), then reduce by 15% for a set of 5+

Skill Work

Take 5-10 minutes to practice handstand drills

EMOM 10 minutes

Odd: 30-45 sec Handstand Walking, HSPU, Handstand Holds (or scale based on skill level)

Even: 15 unbroken Wall Balls (20lb /14lb use a weight you can go unbroken with) to 10′ target

Conditioning

AMRAP 30 minutes

400m Run

20 Power Snatch (95lb/65lb)

30 Ring Dips

40 Jumping Lunges

30 HR Push-ups

20 Power Cleans (same weight as Power Snatch)

100m Sandbag Front Carry (as heavy as possible without having to set it down)

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