Weightlifting:
Snatch 3×1 (go for 3 separate heavy singles, add weight or repeat rounds for 3 singles) IF you miss 3 reps in a row either lower the weight or stop the session.
Snatch Pull 3×3 @ desired new 1 rep max
Front Squat 3×1 @ 95%
Powerlifting
Front Squat 5,3,3,1,1+
WOD
10-round Tabata squat*
Then, 3 attempts at max handstand hold**
*This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom).
**Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.
Post TOTAL number of squats completed, and time for each of the handstand attempts to the WHITEBOARD and post total squats and best handstand time to WODHOPPER!! If you nailed a new PR in the Snatch post that to WODHOPPER as well.
