A) Warm up to 60% of your Squat snatch
- 4 Min to find your best power snatch
- 90 sec break and while taking the bar down to 75% of your best rep
- 3 T&G Power snatches and 3 over bar burpees
- EMOTM for 8 Min
B) Floor wipers
- Keep the weight on the bar you use for your snatches
- Lay on you back and position the bar over your hips, bend the knees and hip press the weight to a locked out bench press position.
- Commence exercising
- 100 Reps
20 x DU's
For PU's and HSPU 3-6-9-12-15-18-...
10 Min time cap
So 3 Pull Ups, 20 DU's, 3 HSPU: 6 Pull UPs, 20 DU's, 6 HSPU, forever