In today’s workout, we push for max reps in two higher skill movements: the snatch and handstand push-ups. Adjust the load on the hang power snatch to a weight that allows you to complete 5+ reps in every set. The handstand push-up scaling option should be challenging but also allow you to complete 8 to 10 reps in every set. Challenge yourself so that you can have unbroken sets for each movement. Rest no more than 2:00 between sets. Time cap: 25:00

Dynamic Warm-up:

Round 1: (click movement for a demo)

10 alternating spiderman lunge stretch

10 Down dog to plank

Round 2:

:30s skier jacks

10 inchworms

10 hand-release push-ups

Round 3:

:30s mountain climbers

:30 piked push-ups

Tech

Hang Power Snatch

Kipping Handstand Push-ups

Handstand Push-up Tips

Handstand Push-up Variations

Skill Work

Pre-workout:

Build to a heavy set of 1 snatch pull + 1 hang power snatch

WOD

RX

5 Rounds for Reps:

Max Unbroken Hang Power Snatches (3/4 bodyweight)

Max Unbroken Handstand push-ups

Rest as needed between sets

Intermediate

5 Rounds for Reps:

Max Unbroken Hang Power Snatches (1/2 bodyweight)

1:00 Max Handstand Push-ups/Pike push-ups on a box

Rest as needed between sets

Beginner

5 Rounds for Reps:

Max Unbroken Hang Power Snatches (55#/65#)

1:00 Max push-ups

Rest as needed between sets

Other considerations:

5 Rounds for Reps:

1:00 alternating DB Power Snatches

1:00 handstand push-ups/Pike push-ups on a box/push-ups/hand-release push-ups

Rest 2:00

Cooldown

3 sets:

30-second post pectoral stretch

1:00 Prone Snow Angel

Enjoy!

Motor