Warm Up
Band Pulls + Banded Hip Activation
then 2 rounds
2 min row
5 inch worm + push up
50 single unders
5 muscle snatch
5 hang power snatch
5 ohs/snatch balance
:20-30 HS HOLD
then climb up to second snatch weight
then 1 round
1-2 wall walks
20 du
3 snatch (weight 1)
1-2 shspu
20 du
1 snatch (weight 2)

(Optional 4x20s @fast air bike / 10s rest) "half tabata"

rest 3-5 min and start wod

Starting with a 6-minute time cap,
complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀65 lb, 95 lb, 125 lb, 155 lb
♂95 lb, 135 lb, 185 lb, 225lb