Warm Up:
EMOM 6 mins
-3 EB Snatch Balance
-3 Situp to Straddle
-3 Ring Row

Mobility
6 min - athletes choice

A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Then
Take 20 minutes to build to today’s 1-RM Snatch

B.
For time:
Short Lap
4/3 Rope Climbs
12 Strict Handstand Push-Ups to 6″/4″ Deficit
Short Lap
4/3 Rope Climbs
12 Strict Handstand Push-Ups to 4″/2″ Deficit
Short Lap
4/3 Rope Climbs
12 Strict Handstand Push-Ups to 2″/0″ Deficit

C. Accessory
Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm)
Minute 2 – V-Ups x 15 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps

Comment