A:
8-6-4-8-6-4 Power Snatches (TnG)
Start a set every 2:30min.
B:
In Teams of 2, AMRAP in 15min of:
2 Squat Snatch
4 Clean and Jerks
30 Double-unders
Alternate full rounds.
Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg
GYMNASTICS
A:
Kipping Dips
B:
4 Rounds
30-40 Sec. Hollow Hold
20 sec Ring Support Hold
20 sec Bottom Ring Support Hold
4-6 Negative HSPU w/3 Sec. Down
4-8 Strict Pull Ups in Hollow