A) Hang Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)
5 x 30 sec
21-15-9 reps for time of:
Pull-ups or Supine Bar Rows
There is a 8 min cap on this workout (and depending on numbers, we may need to start it in two separate groups). As far as scaling is concerned, choose weights (or bar heights for bar rows) which allow you to complete the first round unbroken - this is a sprint!
Compare to 2014.08.30. Try to smoke your old time!
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, couch stretch for 2:00/leg.