10 min to work on a gymnastic skill of your choice. i.e., pick 1 0r 2 movements
** Rope Climbs
** Muscle Ups, bar or ring
** Pull Ups, kippin’, Butterfly
** HSPU, HS Walk, Free HS Holds,
** L-Sit Holds, Planks
Every :90 sec for 7 sets (12:00 min)
High Hang Power Snatch + Power Snatch + OHS
*** Build each round if mechanics permit, if not, stay light and work on OHS squat depth..
5 Rounds of 3 min AMRAP w/ 1 min rest btwn rounds of:
3 Power Clean (135/95)(115/80)(95/65)
6 Push Ups
9 Air Squats
** Each round is to start where you left off on the previous round.
**Score is the total of rounds and reps completed in the course of the five rounds!!