Bar warm up 

Warm up 

group mb warm up 

Strenght 

6 rds of:
1 High hang + 1Hang Snatch + 1 Snatch…….if snatches are not for you use kettle bells 
Rest as needed

Build over the course of the six sets.

Three rounds for time of:

8  Handstand Push-Ups
10ps  S A Overhead Walking Lunge Steps (50/35 lbs)MW
12 Chest-to-Bar Pull-Ups/ chest must touch the bar to count as a rep for comp./ rings- bands 

 

C. 6 min AMRAP 
For time:
Row 500 Meters/ 250 m 
50 Push ups/snake up or use box
Row 500 meters

Finisher 

D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises, moving. 
15 seconds of Hercules Hold with Thumbs Facing Up, static.