1 . 3 min amrap
3 hang power snatches
3 burpees over bar
rest 3 min
3 min amrap
3 hang power clean & jerk
3 burpees over bar
2 . 4 rounds of
1st min 4-6 bar muscle ups / banded muscle ups / box m.u.
2nd min 8-12 hspu / 10 pike push ups
3rd min 60 du / 45 heavy rope jumps
4rth min rest
