- 1 . practice hang squat snatch for 15 min
2 . for time
6 bar muscle up, 9 sdhp
4 bar muscle up, 15 sdhp
2 bar muscle up, 21 sdhp
12 hspu, 9 thrusters,
9 hspu, 15 thrusters,
6 hspu, 21 thrusters,
scale:
12 pull up, 9 sdhp
8 pull up, 15 sdhp
4 pull up, 21 sdhp
12 box push ups, 9 thrusters,
9 box push ups, 15 thrusters,
6 box push ups , 21 thrusters,