A) 7 x 1.2.2 Hang Snatch Hi-Pull + Hang PS + Snatch Balance
Pause in receiving position and in bottom of squat. for 2 sec
rest 90sec
B) 8min AMRAP
200m run
10 DL 155/105 135/95 115/75
10 push up
rest 3:00
8min AMRAP
200m run
10 T2B
10 Alt. DB Snatch
C) Core 4 sets
10 Alt Crunches with Legs Raised
10 reverse crunches
45sec plank hold
rest as needed
D) Gymnastics Skill Work – Inversions
45sec Assisted Handstand Hold
20 hollow rocks
Rest as needed between sets
X 5