A. Dynamic Stretches
B. “Reverse Tabata”
(4 minute clock: 10 seconds on/ 20 seconds off)
L hang
C. (For time)
(5 rounds)
3 muscle ups
6 Dbell single arm hang power snatch 55/75lbs
(4 rounds)
4 muscle ups
8 Dbell single arm hang power snatch
(3 rounds)
5 muscle ups
10 Dbell single arm hang power snatch
(2 rounds)
6 muscle ups
12 Dbell single arm hang power snatch
(1 rounds)
7 muscle ups
14 Dbell single arm hang power snatch
D. Repeat “B.”
E. Static stretches