A. Deadlifts 4×6-10; 3-4mins
In rest period, practice Hang Power Snatch as a skill. Work the BB and get comfortable with hook grip and if advanced enough, practice tng reps
B. Pull Ups Skill Work or Practice Jumping Chest to Bar Pull Ups if doing scaled version in Open. This is only skill work, no fatigue please.
C. 5 Rounds (12min cap)
10 Hang Power Clean and [email protected]/35-55# or DB’s
A. Power Clean (tng) 3×8-10; 3mins
B. Chest to Bar Pull Ups: Select one option below and complete with as minimal rest as possible.
C. For Time
30/20 cal Bike/Row
40 Burpee Box [email protected]/20
Open Prep Cycle Optional Extras
3-10 HSPU (open style-practice with heels up/toes down)
B. Assault Bike
1600m ride at 75% effort aerobically