Hang Snatch 5RM
3 Rounds For Time:
21 Kettlebell Swings, 24kg/16kg
Run: For athletes who are likely to run slower than 3:00/400m, reduce distance to 300m.
Kettlebell Swing: Athlete should be able to complete each round in no more than 60 seconds. Scale load and/or repetitions accordingly.
Pullup: Athlete should be able to complete each round in no more than 45 seconds. Scale repetitions accordingly. Scale movement to jumping pullups.
Moderately heavy, focus on speed and technique. Don’t go for max or miss a bunch of reps.
1) 3 Sets: Handstand Walks
– Beginner: Wall Facing/Wall Supported Lateral HS Walk x 5 steps/side + Static Wall Facing Hold x :20-:30s
– Intermediate: Handstand Kick Up x 10
– Advanced: Static Free Standing HS Hold x :5s -:15s
Toe to Bar
*perform 1 rep of each, rest remaining minute
*add 1 additional rep each new minute until you can’t complete that round within the minute