Pre WOD:
A, Handstand Walk Proogression:
Level 3: For time:
30 m Handstand Walk over Ramp for time (4*7.5 m)
Rest 3 min
30 m Handstand Walk for time (4*7.5m)
Level 2: For time:
20 m Handstand Walk (4*5 m) for time
Rest 3 min
10 Wall Walks for time
Level 1:
EMOM 5 min
3 Attempt Handstand Walk to Wall
Rest 3 min
E2MOM for 6 min:
1-3 Wall Walks
WOD:
A, Squat Snatch:
2 Snatch Waves
3-2-1 70%+
3-2-1 ++
B, Amrap 14 min:
200 m Run
8 Unbroken Snatches 40/25 kg
* Break of Snatch set=3 Burpees
Post WOD:
Core
3-5 rounds for quality of:
12 Hanging leg raises
10-20 russian twist
10-20 Back extensions