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