:30 handstand hold
10 pvc around the worlds/side+10 passthroughs https://www.youtube.com/watch?v=bHHT3RMQ0pI
10 tempo kips–no hips, just use your shoulders!
then do the snatch warmup
Snatches up to something pretty heavy
Intersperse 4 rounds of
Strict HSPU x2-3 + 4-6 kipping
Weighted plank x:20
T2B x 4-6
4 RFT with a 12:00 cap.
4 Squat Snatches 185/125 135/95 95/65
If you can’t do HSPU do pike HSPU on a rower or box. Pick a snatch weight that is in between 80-90% of your max, or the heaviest weight that you can do 4 reps under 2:00. This is a technical, heavy workout. Unless you can do everything RX, choose harder variations rather than scaling to something that you can do fast.
Snatch 7×1 all above 90%
30 straight rounds of :30/:30 on the bike