Kit 160617

WARM-UP (10)

Bike 1 Mile

400 Foot Walking Lunges

Ten Second Handstand Hold + One Negative

3 x 3 10" Ten Second Pause Front Squat

SKILL/STRENGTH (20)

Alternate Between Sets of:

Two Heavy Dead Stop Front Squats

&

Pull-Up Complex

{One Beat Swing + 

One Knee Pop +

One Kipping Pull-up}

STRENGTH II (10)

Build to a Two Rep Hang Snatch

Then

Build to a Single Full Snatch

Finally

For Time Twenty Snatches at Seventy Percent of Today's Heaviest Snatch

Stumble = No - Rep

BURNER (10)

TBD