First is 3 sets of 5 heavy back squats (go up in weight each time). Then a metcon of handstand push-ups, KB snatches, and toes to bar, use V-ups to scale for T2B. For the KB snatches, start with the KB about knee height, snap it up with your hip and pull your elbow high and to the side. As the bell gets past your face, turn it over your hand and punch up towards the ceiling. This will cause the bell to fall on the other side of your hand so you can lock out your arm. The faster you punch through, typically the better the bell will get into place.


Back Squat
5, 5, 5


3 rounds for time:
10 HSPUs
12 KB snatches (6L/6R), 53/35#
14 Toes to Bar