WOD 11/03/16

A1: Warm Up: 3 Minutes Row

A2: 3 RFQ of: (45/35/15#/PVC)

15 Light Banded Pull Apart

5 Pos 1 Panda Pull

5 Muscle Snatch

5 Power Snatch

5 BTN Snatch Grip Press @2020

-5 Minute Cap
B: Hang Snatch – 4/4/4/4/4@75-80% of Heavy Single

7 Minutes To WU + From (BTK); 60-150 Seconds Rest -18 Minute Cap

% From Heavy Single (Hang Snatch) 10/22/16 or 3 Position Snatch) 10/16/16

C: Strict Deficit Hand Stand Push Up – 5-10 Reps

For HSPU Place an Ab-Mat Between two 45/25# Plates/If as of yet unable to HSPU, sub with HSPU Negative to the mat @ Tempo/Adjust # of HSPU reps based off of ability. @20X1; Rest as needed between sets.Go strict for as long as possible/Scale to a regular HSPU to the ground or follow the progression from above.

D: close grip bench press – Build To A Challenging Single @20X1
Complete as much as possible in any time remaining. Close Grip= Somewhere between: Index finger at edge of knurling by the smooth part of the bar-> Thumbs with apart.
Ensure you have a spot on every rep. Better to have a spot and not need it than need it and not have it. Get as heavy as possible in time remaining.