A) Complex: High hang power snatch (power position), Mid hang power snatch (at or above knee) Find heaviest complex in 15min.
B) (Alternate Part A if you have muscle ups – 7min ascending ladder of Power Snatch (155/105), and ring muscle ups) 1,1,2,2,3,3 etc
C) CF Metcon
D) Tabata; 4min alternate rounds: Hollow Rocks / Handstand hold
E) Tabata; 4min alternate rounds: Plank hold / Superman hold
B) (Alternate Part A if you have muscle ups – 7min ascending ladder of Power Snatch (155/105), and ring muscle ups) 1,1,2,2,3,3 etc
C) CF Metcon
D) Tabata; 4min alternate rounds: Hollow Rocks / Handstand hold
E) Tabata; 4min alternate rounds: Plank hold / Superman hold