Low Hang Snatch 2RM, then 90%x2x2
The low hang snatch is performed from well below the knee, as close as the athlete can get to the floor without touching.
2 Rounds For Time:
20 One Legged Squats, alternating
Pullup: Scale repetitions for completion in no more than three sets with short rests.
MOD1: Banded Pullups
One Legged Squat:
MOD1: Counterbalance and/or heel lift.
MOD2: Single leg squat on box (non-working leg hanging down).
MOD3: Stationary lunge with kettlebell in goblet position.
Run: Athletes with more than a 10:00/mile pace, reduce distance to 600m.
Row 4000m @ 9
1) EMOM x 12
Odd minute: 2-5 Deficit Kipping Handstand Push Ups / Deficit = 1″- 4″
Even minute: 3-6 Muscle Up Transition Rocks (using a band)
2) 5 Sets:
0:30 Wall Facing Handstand Hold
1:00 Straddle Hollow Hold