A) 4 min EMOM (every minute on the minute):
8 Wall Balls, 20lb/14lb
8 Ring Rows
B) Every 3 Minutes x 3 rounds, with an empty barbell:
3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up
Then 2×3 at 90% of heaviest 3 rep.
Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.
If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.
3 Rounds For Time:
10 Power Cleans
10 Handstand Push-Ups
AX: 95#/55#. 10 Shoulder to Overhead
RX+: 135#/95#. Strict Handstand Push-Ups
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed
Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!