A.
Every 1.30 minutes, for 12 minutes (8 sets) of:
5 reps Power Snatch t’n’go (55/60% 1RM Snatch)
B.
RX
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (22.5/15 Kg DBs; 60/50cm)
60 seconds of Strict Handstand Push-Ups
60 seconds of Strict Stationary Dips or Push Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds
Scaled
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (17.5/12,5 Kg DBs; 60/50cm)
60 seconds of Handstand Push-Ups
60 seconds of Banded Strict Stationary Dips or Push Ups
60 seconds of Banded Strict Pull-Ups
Rest 60 seconds
Basic
Three sets for max reps of:
60 seconds of Box Step-Overs (60/50cm)
60 seconds of Wall Climb
60 seconds of Push Ups
60 seconds of Ring Row
Rest 60 seconds
