30.11.16

3-Position Power Snatch

With a running clock…
On the 0:00, Set #1 – 50% of 1RM
On the 1:30, Set #2 – 55% of 1RM
On the 3:00, Set #3 – 60% of 1RM
On the 4:30, Set #4 – 60% of 1RM
On the 6:00, Set #5 – 60% of 1RM


Strict Gymnastics:
The following is not for score. It is for quality. Rest as needed between repetitions and movements, and transition to the next couplet at each 5 minute interval.
Minutes 0:00 – 5:00:

• 1 Wall Walk 
• 3 Pausing Strict Pull-Ups (pause for 3 seconds with chin over bar)

Minutes 5:00 – 10:00:

• 10 Second Ring Support Hold 
• 5-10 Horizontal Ring Rows 

Minutes 10:00 – 15:00:

• 10 Second L-Sit off PU Bar
• 3 Inchworms