7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)
5 rounds for total HSPU of:
2 minutes to complete-
Row 20 Calories
12 Lateral Box Jumps 20″
*Rest 1 minute after each round.
10 min to complete:
Muscle Up Practice or
2 x ME UB Ring Dips
ME UB Pullups
Posted on Wed, February 27, 2013