wods

A. Warm up :

3 rnds of

15 Hollow Rocks
15-20 Ghd Hyperextension with light weight

B. Strength

Back Squat 60% - 6 reps, 65%- 6 reps, 70% - 6 reps, 75% - 5 reps
3 Position Snatch (floor/midthigh/hang) 65-70% 3 sets
Snatch Push Press 70% 5 reps x 3 sets

C. Skill

3 sets of wall handstand paired with Strict HSPU (3-5 reps) and mobility standing shoulder extension with pvc bar 5- 6 reps.

 i.e. 1 set of wall Handstand 30 sec - 45 sec, Rest 60 sec. Strict HSPU 3 reps, Mobility with bar 5-6 reps. Rest 90 sec repeat.

D. Conditioning

5 sets

On every second minute

7 Pull ups
7 Thrusters 40/30kg
7 Burpees over Bar

*In case you can't keep up with the pace switch to every 3 minutes