1.) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds
2.) 5X2 Clean from Blocks (just above knee) 1 Push Jerk – heavy but perfect, rest 60 sec.
3.) WO
ME Strict HSPU ME Kipping HSP
*Rest 30 seconds
3 rounds for time of
40 Double-Under
20 Pullup
*Rest 30 seconds
ME Strict HSPU ME Kipping HSP
*Rest 30 seconds
3 rounds for time of
40 Double-Under
20 KBS 32/24k
*Rest 30 seconds
ME Strict HSPU ME Kipping HSP
Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.