Strength & power are important things we constantly need to work on to get better in the world of WODs and the world in general so here we go!
Every 2:00 rotate through the following exercises trying to maximize the calories/load/depth for each one while keeping 90% perfect technique in mind:
1st 2:00 - 1:00 Row for Calories (Goal is 20-25 working on breathing & not spiking your HR)
2nd 2:00 - 3 HANG Power Snatches (DROP EACH REP & RESET... Start Rd 1 @ 65-70% 1RM)
3rd 2:00 - 5 Deficit Kipping HSPUs (You can only kip if you can do 3-5 STRICT HSPUs down to ONE AbMat... Otherwise work STRICT REPS to as low of a height as possible)
Repeat this 6:00 cycle for FIVE TOTAL ROUNDS adding weight/depth each round and making the last 1-2 rounds difficult...
Big focus on breathing and heart rate control while still pulling hard on the Rower...
Make sure to do 3-4 warm up sets for the Snatches & HSPUs before we start the clock...
POST YOUR CALORIES EACH ROUND, BEST SNATCH WEIGHT & BEST HEIGHT/DEPTH TO COMMENTS