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