Strength
Hang power snatch + Snatch
*In 10 minutes, build to a heavy complex of the above two movements
Workout
3 Rounds For Time:
Run 400m
15 Power Snatch (115/85)
12 Kipping pull up (or 9 Chest to bar, or 6 Bar Muscle Up)*
Goal: Sub 14 min
*Pick a pull up variant and stick with in throughout. Scale down in late rounds if needed, no scaling up.
Accessory Work
Inversions
For 8 min, cycle through
:20 sec handstand hold (wall or freestanding)
50 foot handstand walk (:30 sec walk‐inplace/shoulder tap on wall)
6‐10 Seated DB Press
6‐10 Diamond “Tricep” Pushups