'Cersei' | Power Snatch Drills | Snatch + Handstand Push Up WOD

Warm Up
2 Rounds through
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
:30sec/side KB Ankle Stretch
—–
2 Rounds through (empty BB Snatch Grip)
3 Down and Finish
3 High Pulls
3 Muscle Snatch
3 OHS
3 Snatch Balance

Weightlifting
Sotts Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Snatch Balance + Pause Overhead Squat

Every 2:00 for 10:00
(3+1) @ 65-75%

“Cersei”
For Time
5-7-12
Power Snatch 95/65#
Strict Handstand Push-Ups

R: 3:00

12-7-5
Power Snatch 135/95#
Kipping Handstand Push-Ups

L3: as prescribed
L2: 75/55, kipping HSPU first round, 95/65, kipping hspu round 2
L1: Hang Power Snatch 75/55 both rounds + Dual DB Kneeling Strict Press 35/25

No Barbell/Skill Development Option:
8-12-16 Alt DB Snatch 35/25#
30sec HS Hold to Finish each round

R: 3:00

16-12-8
Alt DB Snatch 35/25#
Push-Ups

Accessory
A) 2 Position Halting Snatch Grip Deadlift
Pause Below the Knee, Mid-Thigh, then stand
5 Sets x 3 Reps @ 90-100% of Snatch
R: as needed between sets
*not TnG, reset before each rep

B1) Single Leg Hip Thrust off Bench
3 Sets of 10/leg
B2) Side Plank Banded Rows
3 Sets of 10/side