WARM UP
5:00 bike
3 rounds:
10 snatch grip push press (behind neck)
10 overhead squats
10 ring swings
SKILL
Every :30 for 10:00:
1 power snatch + 1 hang snatch
*Keep weights light and focus on technique at top of the lift. Full extension and an active punch/finish.
WORKOUT OF THE DAY
For time, partition any way:
60 calorie bike
40 overhead squats
20 ring muscle ups
RX: (135/95)
55+: (115/75)
Lv2: (155/105)
*Athletes may partition work any way they want. Scale RMU to ring pull up, ring dip, or jumping RMU. If using C2 bike, perform 90 calories. 15:00 time cap.