Workout of the day

1) 1 Set of Max Unbroken Strict Pull-ups

2) Heaviest set of unbroken Power Snatches @ 15 - 12 - 9

Move

25 Minute AMRAP:
7 Air Squats
7 Ring Rows (Or Jumping Pull-ups)
7 DB Snatches (Per side)

Every 5 Minutes (Starting at 0:00)
Bike 1000/800m

3) “Ice Box”

25 Minute AMRAP:
7 Box Jump Overs @ 24/20
7 Pull-ups
7 Power Snatches @ 75/55

Every 5 Minutes (Starting at 0:00):
Run 400m (Or Bike 1200m)

Stimulus

1) We will re-test in the future, you can hang for as long as you like just make sure you are consistent with range of motion

2) Build to a heavy set of 15 power snatches, a heavier set of 12 power snatches, a heavier set of 9. Build doing 6 reps at a time then go for it

3) Start each 5 minute interval with a run or bike (roughly 2 minutes) then do as many rounds of 7-7-7 (reduce to 6s or 5s as needed) in the time remaining. Repeat for 5 rounds (25 minutes), carrying on where you left off in the previous interval.