BARBELL
1) BB Warm-up
2) Snatch, 3×3 @ 77.5% (do 5-7 warm up sets)
*”Snatch” by itself implies a Squat Snatch. If you are limited by injury or mobility then do a Power Snatch followed immediately by an Overhead Squat.

ACCESSORY
Handstand work (kick ups, holds, toggles, walking, descents, push-ups, pirouettes)

BODY-WEIGHT ONLY
3 RFT / 20 cap
Run the block (not the big block; the block that the gym sits on, approx 550m)
10 cals Bike
50 Air Squats

WOD
RX / 5 RFT / 18 cap
50 Single-unders
20 WBS
10 Hang Power Cleans, 115/80 | 95/65
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RX+
50 Double-unders
20 WBS
10 Hang Squat Cleans, same

KICKER
For Time:
Row 500m / men – every second over 1:50, do 3 burpees; ladies – every second over 2:10 do 3 burpees