2.9.15

A. Warm up 20 min

B. Olympic Weight Lifting

3 sets of 3 reps of Muscle Snatch 80% + 1 OHS or Snatch Balance

Then

Emom x 6 Full or Power Snatch (start from 65% and ascend) 1-2 reps

B. Skill/Strength

3 rnds of

Deadlift 115-120% of best clean 3 reps - 5 reps

Rest 90 sec

Strict HSPU (use deficit ) 3-5 reps

Rest 90 sec

When you finish 1 (ONE ) set of  1 min amrap Handstand Push ups kipping

C. Conditioning

Emom x 10

Handstand walk 10 mt or Handstand wall Runs 20-30 reps odd
Hang Power Clean 5 reps (add one rep per round) 55-65% even

Rest 3 min

Wod

Amrap 4 min

Ladder 1/1/2/2/3/3

Push Jerk @50-55%
Burpees over Bar