Warm up - crossover symmetry activation, couch stretch, twisted cross stretch, spiderman stretch, 2 rounds of: 10 single arm DB press (each arm) + 30 single unders + 10 kip swings + 5 strict HSPU
3 Rounds
30/24 Calorie Ski Erg
30 DU’s
*Rest 1 minute after each round
3 Rounds
30 Toes to Bar
40 DU’s
*Rest 1 minute after each round
3 Rounds
10 Deficit HSPU or regular
50 DU’s
Power Snatch
EMOM x 3 minutes
3 @ 50%
EMOM x 5 minutes
3 @ 65%
Every 0:30 x 10 minutes
1 Power Snatch @ 75% of 1RM Full Snatch