3 rounds not for time: 5-8 empty bar hang muscle snatches 5-8 empty bar thrusters 5-8 empty bar back squats Every :60 for 12:00 (12 total sets, 4 of each): Sets 1-4: 5 hang power snatches from below the knees, light Sets 5-8: 3 hang power snatches from below the knees, moderate Sets 9-12: 1
Not for time: 16 alternating Turkish get-ups, light & deliberate throughout + A. Squat clean & split jerk, build quickly to a single @ 80-90% 1RM B. Front rack reverse lunges, 3 x 4-5/leg (4-5 consecutive on 1 leg, rest then 4-5 consecutive on other leg), controlled on descent – think 3011 again; :90 between
3 sets as easy warm-up: 5/side half-kneeling bottoms up KB press 1-3 dead hang to inverted w/controlled descent :05-:10/side bottom of pistol hold 15/10 Assault Bike calories – increase effort set-to-set + 20:00 for quality/efficient reps, big sets of gymnastics are more important than total rounds accumulated: 200m run max unbroken strict pull-ups, change grips