Skill 15 Minutes
2 Position Snatch - Work up to 70% - 75% 1RM Snatch
Rep 1: Hang Squat Snatch
Rep 2: Power Snatch (from floor)

Power 5 - 10 Minutes
Snatch Pull - Work up to 110% of 1RM Snatch
2 - 2 - 2 - 2 reps, every 60 - 75 seconds @ 110% 1RM Snatch

Then, some strict Gymnastics...

For Time:
50 Strict Pull-ups (Chest2Bar, if able)
30 Strict Ring Dips
10 Strict Deficit Handstand Push-ups (4"/2")

**10 Minute Cut-off**

*You must clearly get your chin OVER the bar for the Pull-ups, and for those of you able to do them, Chest2Bar. Full range of motion on the Ring Dips, but absolutely no kipping; use bands as necessary. For the Handstand Push-up deficit: Men use a 45# plate, or an AbMat with a 45# AND a 25#; Ladies use a 25# plate, or an AbMat with a 45#. If you are unable to do the deficit for even 1 rep at a time, scale to a very challenging Handstand Push-up; MAKE IT HARD, there are only 10 of them. Scale so you will AT LEAST make it to the Handstand Push-ups, and get through some of them. If necessary, scale reps to 40/20/10, or even 30/20/10 so you can make it to the Handstand Push-ups.


Rachel said...

Snatches 63# (actually felt ok today)
Snatch pull 83#

8:58 (only 26 pullups), ring dips with green band and HSPU with 45#plate and ab-mat

John Dunn said...

Snatch 110#
Snatch Pull 160#

DNF - 4 HSPU - 30-20-10
(CTB Pull ups, Half of Ring Dips with Orange Band, HSPU with 10# & Ab Mat)