Warmup
Gymnastics
Strict HSPU
15-10-5
Or
10-5-5 strict / 15-10-5 kip
Unbroken sets
Rest 2:30
Repeat
STRENGTH
Power Snatch ( unbroken )
10 reps@ 65
8 reps @ 70
6 reps @ 75
4 reps @80
2 reps @85
WOD
3 rds
400 m run
25 ft front rack lunge 2 kB or dB 53/35
7 ring muscle ups
25 ft oh lunge 2 kB or dB 53/35
Level 2
3rds
300 m run
25 ft walking lunge
6 ring rows 6 dips
25 walking lunge
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