Tuesday, 11.15.16

From 0:00-3:00, perform 3 rounds of:
6 Power Snatches (75/55)
6 Burpee over the Bar
From 3:00-6:00, perform 3 rounds of:
9 Power Snatches (75/55)
9 Burpee over the Bar
From 6:00-9:00, perform 3 rounds of:
12 Power Snatches (75/55)
12 Burpee over the Bar
Etc...
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 3 reps to each movement.

Performance

Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9 unbroken HSPU
Intermediate: EMOMx7: 6 unbroken HSPU
Beginner: EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall*

Unloaded
Skill - Hang Power Snatch

Alternating Tabata
A. Goblet Squats + KB Swings
B. DB/KB Thrusters + Toe to Bar/K2E
C. 1-Arm Swing + Burpees
D. Jump Rope + 1-Arm OH Lunges