Warm-up:
10 Minutes @ Easy Pace:
10 Goblet Squats, slow eccentric, light weight
10 Kettlebell Deadlifts, slow eccentric, light weight
10 Kettlebell Press, left arm, slow eccentric, light weight
10 Kettlebell Press, right arm, slow eccentric, light weight
Strength:
Snatch High Liftoff + 5 Count Eccentric + Snatch 2-2-2, 3×2
WOD:
4 Rounds For Time:
50′ Single Arm Overhead Walking Lunge, 53#/35#, alternate arms each round
50′ Handstand Walk
TIMECAP: 10:00
Extra Work: Behind-The-Neck Jerk with 2 Count Pause in Split 5-5-5, 3×5