Jumping squats and med-ball sit-up throws
BBG (off)
A) Hang Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)
B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)
Strength/WL
Hang Snatch
3-3-3-3-3
Conditioning
5 rounds for time of:
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
30 sec Chin-Over-Bar Hold
10 1-arm DB Hang Power Snatch, 40#/25# (5L, 5R)
60 sec Plank
13 min cap
Finale
Accumulate 2:00 on your hands - handstands, handstand walking, L-sit, ring dip support, etc.
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