Warm-up:
3-1 Low Hang Power Clean
3-1 Front Squat
3-1 Low Hang Clean
After each set, perform 50′ Buttkickers + 50′ High Knees + 100′ Jog
Strength:
Low Hang Clean 3-3-3, 3×3
WOD:
For Time:
Run 400m
10 Handstand Pushups, Large Deficit
Run 400m
15 Handstand Pushups, Small Deficit
Run 400m
20 Handstand Pushups, No Deficit
Run 400m
TIMECAP: 16:00
Extra Work: No Contact Snatch 3-3-3, 3×3