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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