Equipment WOD

Warm up

10 tempo air  squats
10 pass throughs
10 PVC overhead squats

then 2 round

6 snatch high pulls
6 low hang muscle snatches
6 overhead squats
6 low hang squat snatch
4 three position squat snatch

Strength:

Find a heavy squat snatch + hang squat snatch

Pull Up Warm Up:

2 rounds
10 hang to actives
5 kip swings
5 kipping knee raise
5 v ups
2 toes to bar
2 pull ups
1 overhead squat to hang snatch to full snatch at your Metcon weight
2 chest to bars

WOD

For Time:
21 Overhead Squat 95/65
21 Pull-up
15 Hang Squat Snatch 95/65
15 Toe-to-bar
9 Squat Snatch 95/65
9 Chest-to-bar”

No Equipment WOD:

Warm Up

3 rounds
10 up dog b to down dog
10 air squats
10 push ups
20 high knees
20 butt kickers
10 tuck jumps

WOD

3 Rounds for Time:
Accumulate 1 min Handstand Hold
Accumulate 1 min Superman Hold
Accumulate 1 min Hollow Hold
Accumulate 1 min Hold of Bottom of Overhead Squat Active Position”