1.) 1) 10X1 First Pull Hang Snatch – heaviest possible, rest 60 sec
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)
2.) WO
For time
Run 800
30 Muscle-Up
Run 800
Modify MU’s with 1 progression MU (as difficult as possible) and 2 Perfect Push-ups
Extra Credit
a. 3X25 UB GHD Sit-ups – rest 60 sec
b. 3XME Nose & Toes Handstand Holds – rest 60 sec
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall