2 x Three Position Muscle Snatch (Barbell Only)
10 x 1 Hang Power Snatch (50-70%) Deadlift the bar into the high hang, hips move back, barbell slides down the quads to just above the knee. Make sure the spine is neutral, core is tight and execute the POWER snatch.
5 x 5 Overhead Squat (40-70%)
Rotate to the next movement during the rest period until the time expires.
Front Plank Hold
Hand Release Push Ups
Rest 1′, then….
Complete all movements each minute. If you finish quickly, you get to rest….
5 x Pull ups
10 x Walking bodyweight Lunges
15 x Air Squats