A. Snatch to a Max in 15min
B. Snatch EMOM x 10 @ 80%
A. Power Snatch + 3 OHS – 6 sets building
B. 3 Rounds synchronized with a partner:
-Athletes must leave and enter the gym at the same time, must be at the bottom of the burpee at the same time, and feet must leave the ground at the top of the burpee at the same time.
A. 4 sets for reps:
Ring Pullups (thumb to chest)
Strict Deficit HSPU (45lb plate)
Supine Bar Rows
Strict Ring Dips
-Rest up to 1min between movements, goal is 4-5+ reps on each set up to max reps with good positions.
B. Accumulate 50 V-Ups
– rest as needed –
*legs must remain locked