GROUP WARM-UP
5 hang power snatches -> power snatch
1 High amplitude arch-to-hollow + 3 Toes-to-bar
5 Push press
5 Pull-ups
BARBELL & GYMNASTIC TEST
8 rounds for time of:
6 Power snatch RX 95/65; INTERMEDIATE 75/55; M55+65/45
7 Toes-to-bar
6 Shoulder-to-overhead
7 Pull-ups
ALTERNATE TEST
6 rounds for time of:
6 Dumbbell snatch
5 Abmat sit ups
6 Dumbbell Push press
7 Bar or ring rows
MOBILITY
2 sets of:
1:00 each side twisted cross
1:00 box stretch
