Then complete 2 sets of:
8/side Single Arm Half Get Ups
8/side Rear Foot OH Elevated Split Squats
8 OHS Hold 3 secs in bottom
5 Snatch Balances
4 at 80-82.5%
2 at 85%+
Beginners: 1 Hurdle Jump (PVC + box)
Intermediate: 1 Knee Position to Squat to Hurdle Jump
Advanced: Knee Position to Box Jump to Depth Jump
4 Power Snatch (135/95)
15 Push Ups
15 Box Jumps (30/24)
Goal here is to complete your Power Snatches unbroken.
Stay technically perfect on all exercises.
Catch your breath on the top position of your Box Jumps.
Fast transition between each exercise.
2 mins/side Pigeon Pose
AQAP complete 4 rounds of:
15 Strict HSPUs
4-8 Bar MUs / 4 Burpee Bar MUs / 6 Burpee Kipping C2B
(if you can’t perform the Strict HSPUs unbroken on your first set or sets of 2-3 then go with kipping)
Complete 2 sets of:
8/side Barbell Front Rack Rear Foot Elevated Split Squats
20 Banded Reverse Hyper on the GHD
Rest 2 mins