Warm-up:
5 Sets:
5 Snatch Deadlifts
4 Snatch Pulls
3 Snatch High Pulls
2 Power Snatch
1 Snatch
Strength:
Snatch Pull + Snatch High Pull + Snatch + OHS
1-1-1, 4×1
WOD:
5 Rounds For Time:
15 Kettlebell Swings, 70/53
100′ Single Arm Kettlebell Rack Carry, 70/53, left arm
10 Handstand Pushups
100′ Single Arm Kettlebell Rack Carry, 70/53 right arm
TIMECAP: 20:00
Extra Work:
4 Sets for Quality:
10 Bulgarian Split Squats/side
10 Single Arm Z Press/side
10 Bodyweight Rows
20 Hip Extensions