Monday

Skill development:
10 minutes
Hang Squat Snatches
Focus on:

• Pull through middle
• Speed under bar
• Stable at the bottom

Also warm-up:
• Handstand push-ups or progression
• Ring-dips or progression

WOD
“Like Brutus but NOT”

30 minute CAP

1-2-3-4-5-6-7-8-9-10

• Hang squat snatches (RX 35/35/20/15kg)
• Handstand push-ups
• Ring dips
Then:
800 meter run
Then:

10-9-8-7-6-5-4-3-2-1

• Hang squat snatches
• Handstand push-ups
• Ring dips