Warm up. Row for 5 minutes if you are there early
Grab an empty bar and be ready by 5 after
snatch emom
0-2 Minutes 10 snatch grip high pulls from power position
2-4 Minutes 8 power position power snatch
4-6 Minutes 6 Hang position power snatch
6-8 Minutes 5 hang position squat snatch

Get your first weight on your bar and we will start a 14 minute clock. Find your heaviest 3 rep hang snatch. build up slow.

 

Wod

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scroll for scaling options.

• The Handstand Walk
• The Walking Lunge

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Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Option 2
20 handstand push ups (or 1:30 minutes accumulated hold)
100 Ft walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

Op