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 



Pull Ups 

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 



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