9 Min Emom of:
3 Hang Power Snatches, build up to moderate weight
Note: don’t rush you repetitions. Advanced fitness athletes, see the performance strength portion and notes.
15 min amrap of:
3 Rounds of:
3 DB or BB Strict Presses @ 1111
3 Perfect Ring Rows @ 1111
300 M Recovery Run after every 3 rounds
Note: even if you’re an advanced fitness athlete and can perform kipping handstand push ups and pull ups, today is about absolute strength and NOT about gymnastics skills or high volume upper body pushing/pulling muscle contractions. Do what you can today and live to fight another day. However, if you can perform 1 or 2 strict HSPUs and/or Pull Ups, that’s totally acceptable.
Scoring: post your total number of rounds plus reps.Fitness Program Description