Tuesday November 20th, 2018

DYNAMIC SNATCH SUPERSET
1:00 Max Rep Power Snatch, 75%
Rest 1:00
1:00 Max Muscle-ups
REST 3:00 x 3 sets

UPPER BODY REPITITION
4 Sets
3 high hang snatch high pulls, 75%
12 Strict Chin Ups (supinated pull-ups)
50ft handstand walk

REST 2:00

WORK CAPACITY
3 Rounds for time:
30 GHD Sit-ups
20 DB Snatches, 1 x 22.5/15kg
10 Bar Muscle-ups

GRIP
3:00 PINCH PLATE HOLDS
HEAVY AS POSS

Each break costs 10 burpee Pull-ups

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