Connectivity: To be performed before class:
1) Box Shoulder Stretch, 4X:20/:20off
2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts
3) Spend 5-10 minutes on holding a handstand
BBG:
1) 12 minutes to find a 3RM Hang Snatch
Competition only: 3X1@90-95% after finding max
Strength:
3A) 4X5 Snatch High-pull from Power Position@80-85% of 1RM Snatch
3B) Tempo Bent over row, 5 sec descent
Conditioning:
4) For reps:
1:00 AMRAP:
ME Muscle-ups or C2BPU
3:00 AMRAP:
9 Shoulder to overhead (115/95)
12 TTB
1:00 AMRAP:
ME MU or C2BPU
3:00 AMRAP:
9 STO
12 TTB
Then, no rest:
6” to establish a 3RM Split Jerk
Racks may not be used for this piece. STO's and 3RM Jerks start from the floor.