Strength/Skill

Ascending Ladder for 7 Minutes:
1-2-3-4-5....
Strict Handstand Push-ups / DB Strict Presses
Strict Ring Dip / Tricep Bench Dips
Push-ups

Rest 3 Minutes

5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups

Work

"Castaway"

For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches @ 115/85 (~50%)

CompTrain

5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatches

*Rest as Needed Between Sets*

Set 1: 35% of 1RM Snatch
Set 2: 40% of 1RM Snatch
Sets 3-5: 45% of 1RM Snatch

On the 1:30 x 5 Sets:
3 Hang Power Snatches

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 65% of 1RM Snatch