9.9.15

A. Warm up 20 min

B. Olympic Weight Lifting

3 sets of 4 reps of Muscle Snatch 80% (Of best muscle snatch)

Then

Emom x 6  Power Snatch (start from 65% and ascend) 3-5 reps

Rest 3 min then amrap 45 sec Power Snatch @ 60%

B. Skill/Strength

3 rnds of

Deadlift 115-120% of best clean 4 reps - 6 reps

Rest 90 sec

Strict HSPU (use deficit ) 3-5 reps

Rest 60 sec

When you finish 1 (ONE ) set of  75 sec amrap Handstand Push ups kipping

C. Conditioning

Emom x 10

Handstand walk 10 mt or Handstand wall Runs 20-30 reps odd
30/40/50/60/70 DU (add 10 reps per round) even

Rest 3 min

Wod

For Time

3 rnds of

8 reps  @ 75% of best Front Squat
1 legless Rope climb
1 with legs