Friday’s WOD

Warm-up:

5 sets:
5 Muscle Snatch from Hip
5 Power Snatch from Mid Thigh
5 Overhead Squats
5 Hang Snatch (Above Knee)

Strength:

Hang Snatch (Above Knee)

5×2

WOD:

For Time:
150 Double Unders

3 Rounds:
10 Strict Handstand Pushups
15 Toes-to-Bar

150 Double Unders
TIMECAP: 15:00

Extra Work:

AMRAP 12:
5 Single Arm Kettlebell Swings, left
4 Single Arm Kettlebell Swing + High Pull, left
3 Single Arm Kettlebell Snatch, left
5 Single Arm Kettlebell Swings, right
4 Single Arm Kettlebell Swing + High Pull, right
3 Single Arm Kettlebell Snatch, right

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