Monday's WOD

Warm-up

400m Run

Practice “rope climbs” 5 trips

Practice One-legged squats 5/leg

Practice HSPU’s x5

Practice Hang power snatch

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

Shoulder Press 3x5

[Hang power snatch 3-3-3-3-3]

WOD

Five rounds for time of:

15 foot L-rope climb, 1 ascent


5 Parallette handstand push-ups


45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Recovery

Knee-helpers

Shoulder mobility