Warm-up:
5 Sets:
3 Muscle Snatch from Below Knee
3 Power Snatch from Below Knee
3 Snatch from Below Knee
3 Overhead Squats
3 Drop Snatch
Strength:
2 High Liftoffs w/5 Second Eccentric + Snatch 1-1-1, 3×1
WOD:
4 Rounds For Time:
10 Handstand Pushups
20 Anchored Sit-Ups
30 Kettlebell Swings, 24kg/16kg
TIMECAP: 15:00
Extra Work: 2 Power Cleans + 2 Push Press + 2 Jerks 1-1-1, 3×1
Notes
Each set of “1” is 2 of each lift.
Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.