Box Jump/Step Up
15 Sit Up to Pike Reach
1M Super Couch Each Side
3- 10s Skin the Cat Hold (Thru the Hole) or 1- 30s Hold
Hi Hang Snatch
For Quality. 5 by 2.
1 Lo Hang Snatch + 1 Full Snatch
8 by 1. Increase Load Each Set but Work to No more than 75%.Â
C. Met Con: On a Running Clock
6M to Complete 100 WB (20/14)Â
2M to Complete 100 Abmat SU
2M to Complete 100 Dbl Unders
4M to Complete 8 Muscle Ups (Rings or Bar)Â
*** Clock is Set to 14M and Coach will tell you when to Alternate. Have next Station Ready. No Rest. If you Complete one Movement Early you may Not move to the next Movement until theÂ allotted time has expired for the prior Movement.Â
** Score Total Reps Completed in Allotted Time
* Attempt Muscle Ups Assisted on Bar if Needed. If MUp is Unobtainable then Replace 8 Mup with 40 CTB PU.