Fitness
A. Snatch Practice & Progressions
B. 12 Min AMRAP
10 x Push-ups
10 x Pull-ups/Ring Rows
60 x Double-unders
Performance
A. Snatch – 5 x 2 w/2 Min Rest
B. 12 Min AMRAP
10 x HSPU
10 x Pull-ups
30 x Double-unders
Sport
A. 3 Rounds NFT
10 x Muscle-up Progressions
10 x Ring to Chest Pull-ups (Strict)
10 x Dips (Strict)
10 x Ring Dips (Kipping)
B. 12 Min AMRAP
10 x HSPU (2011 Regionals)
5 x Muscle-ups
30 x Double-unders
Optional Accessory
Durability
Reverse Hyper – 3 x 20
GHD Sit-ups – 3 x 20
TGU – 3 x 3/3
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