Big Happy Birthday to Coach Ben Gantt!  If you see him, tell him Happy Birthday!…and to do his birthday burpees 🙂

Olympic Lifting:

Low Hang Snatch (below knee)
1. 3×2 to establish a 2RM
2. 1×2 @ 95% of 2RM, 1×2 @ 90% of 2RM

Post 2RM to Comments

Strength:

A) Snatch Pull 5×2 @ 100% of 1RM Snatch
B) 5xMax Effort Handstand Walk

Post longest HS Walk to Comments

*A and B work is done as supersets. For example, perform a set of 5 Snatch Pulls rest 60 seconds, then perform a Max Effort (distance) Handstand Walk, then rest 60 seconds. Repeat until all sets are complete

Videos courtesy of Gymnastics WOD.  If you aren’t that experienced in HS Walk, try going through these progressions.  In this video, Gymnastics WOD’s Carl Paoli breaks down the progression for the Handstand Walk. The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk. To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box. Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands.

In this video Carl explains how to do a Handstand Forward Roll as an option to safely exit out of a Handstand Walk. This is an important skill to learn before you start trying to walk for distance away from any walls or support to lean against.

WOD:

7 Min AMRAP
10 Thrusters (95/65)
5   Pull Ups

3 Min Break

7 Min AMRAP
10  Pull Ups
5   Thrusters (95/65)

Try to match scores

Post both scores to Comments.