pic courtesy of emilysquotes.com

Please note the gym’s hours for Martin Luther King Day.

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

If you made a new 2RM, post to Comments

Strength:

A) 5×2 Snatch Pull @ 110% of 1RM Snatch
B) 5×5 Free standing Handstand Push Ups*

*A and B work is done as supersets. For example, perform a set of 2 Snatch Pulls rest 60 seconds, then perform the 5 Free Standing HSPUs, then rest 60 seconds. Repeat until all sets are complete

Best way to get in position for these is have an ab mat or skull mat under your head, get in a tripod position first, then extend legs up so you hold a headstand.  From here, you can either try to push arms to lockout or bend the legs into a squat, then extend violently to kip to the top of a HSPU.  Either way, keep your balance, and come back down with control.  If you have yet to master a HSPU against a wall, I suggest scaling to either doing HSPU against a wall or work HSPU negatives against the wall, or holding a handstand.

WOD:

21-15-9-6
 Deadlifts (205/145#)
 Burpees
 200m run (after each set of Burpees)

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