A
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 50 reps
L-Sit x 60 seconds
(accumulate in smaller clusters if necessary)
B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%
C.
For times (against a running clock):
Run 400m
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
Run 400m
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 12:00, complete the following…
Run 400m
20 Toes to Bar
40 Handstand Push-Ups
When the clock reaches 20:00, complete the following…
Run 400m
25 Burpees Over the bar
50 Ring Dips
