Every 75 seconds x 4 sets:
6 snatch grip push press
6 overhead squats
Every 75 seconds X 4 sets:
4 dip snatch
4 overhead squats
Every minute, on the minute x 8 sets:
Snatch deadlift to the pockets
Snatch pull
Squat snatch
AMRAP in 12 minutes:
200m run
8 handstand push-ups
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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