Part A: From the 0:00 – 6:00:
Alternating between both movements:
30 Double-Unders
3 Strict CTB Pull-Ups
Part B: From the 6:00 – 12:00:
Alternating between both movements:
:30s Freestanding Handstand Practice
:10s Strict Pull-Up Static Hold (chin over bar)
Part C: On the 12:00:
3 Sets of 12: Deficit Pushups (hands on plates or dumbbells)
Oly Technique A: "Snatch Complex"
5 Sets for Quality:
Set 1 – 5 Tall Snatches + 5 Snatch Drops
Set 2 – 4 Tall Snatches + 4 Snatch Drops
Set 3 – 3 Tall Snatches + 3 Snatch Drops
Set 4 – 2 Tall Snatches + 2 Snatch Drops
Set 5 – 1 Tall Snatch + 1 Snatch Drop
Oly Technique B: "High-Hang Snatch"
From Minutes 0:00 – 4:00:
Build to a Moderate High Hang Squat Snatch (pockets)
Oly Technique C: "Hang Snatch"
From Minutes 4:00 – 8:00:
Build to a Moderate Hang Squat Snatch (knees)
Oly Technique D: "Low-Hang Snatch"
From Minutes 8:00 – 12:00:
Build to a Low-Hang Squat Snatch (below knees, but not floor)
Conditioning: “Big Baller”
AMRAP 18:
50 Wallballs (20/14)
40/30 Calorie Erg Bike
30 Deadlifts (225/155)
20 Double-Dumbbell Push Presses (50’s/35’s)
10 Bar Muscle-Ups (or 10 C2B + 10 Dips)