A. Development - Build to a challenging power snatch
Fitness/Performance - Build to a 1 RM squat snatch
B. Max unbroken strict handstand push ups or max unbroken handstand hold
C. Development
AMRAP 12
10 shoulder to overhead
5 front squats
5 pull ups
5 ring dips
Fitness
AMRAP 12
10 shoulder to overhead
5 front squats
3 chest to bar
3 ring dips
(115/75)
Performance
AMRAP 12
10 shoulder to overhead
5 front squats
3 ring muscle ups
(135/95)
Fitness/Performance - Build to a 1 RM squat snatch
B. Max unbroken strict handstand push ups or max unbroken handstand hold
C. Development
AMRAP 12
10 shoulder to overhead
5 front squats
5 pull ups
5 ring dips
Fitness
AMRAP 12
10 shoulder to overhead
5 front squats
3 chest to bar
3 ring dips
(115/75)
Performance
AMRAP 12
10 shoulder to overhead
5 front squats
3 ring muscle ups
(135/95)