As promised this will be tough but rewarding, do not underestimate this WOD. Back in 2010 This was the first and only WOD I have ever started and not finished, I thought it wouldn’t take that long but 45 minutes later I was still going and now running late for work so I had to stop. Be wise with the weight and if you don’t normally hit 60/40kg for thrusters today is not the day to start.
Seven rounds for time of:
7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
110kg Deadlift, 7 reps
7 Kettlebell swings, 2 pood
60 minutes working mobility. Start with rolling and smashing (myofascial release) then move to active distraction with bands, work from ankles to shoulders.
Pause Front Squat (3 sec pause in bottom of Squat) 5-5-5
Drop Snatch (start with hips fully extended & with no dip drive, pull straight down under the bar) 5-5-5-5-5
Then Hang Snatch from hip
3-3-3 @ app. %70 of 1 rm snatch (makes this fast and perfect)