Minute 1: Muscle Ups or Dips (RX+ strict ring MU)
Minute 2: Kettlebell or Dumbbell Snatch technique work (max of 6 reps per side)
Minute 3: Double Unders or Weighted Jacks
Minute 4: Handstand or Plank Hold (RX+ Handstand Walk)
Minute 5: Med Ball Sit Ups (RX+ GHD)
Each minute, go to about 50 or 55 seconds allowing time to transition.
Work technique on everything.
Don’t count reps, focus on moving better.
3 rounds for time of:
Dumbbell Hang Power Snatch 20 reps 40/25*
Sprint 200 meters
*RX+ Kettlebell Snatch 53/35
Go out hard and try to hang on.
If it’s raining, sub run with bike, ski, shuttle sprint or row.