STRENGTH
Snatch
3, 3, 2, 2, 1, 1

3s and 2s are consecutive reps and should be full squat snatch.

WOD
Run 300
20 Box jump
10m Handstand walk
4 rounds (16 minute cap)

This is a fast workout, box jumps should all be done quickly. Scale to handstand roll out if you’re still learning the handstand walk.

Do you want to be handstand walking up to 5m in less than a month? A few of the crew achieved this before the Hawkes Bay comp, a month prior they weren’t handstand walking at all. If you want to learn, ask one of the coaches to show you the progressions we gave them.
PS: They’re not magic, you will need to practice 3-5 times per week for about 5 minutes.