STRENGTH
Every 1:30 for 10 rounds, complete:
1 High Hang Snatch (mid thigh) + 1 Hang Snatch (just below knee + 1 Snatch (floor)

Hold onto the bar for all three reps. Focus on technique and form before weight.

CONDITIONING
Every 4 minutes, for 4 rounds, complete:
400 Meter Run
21 American KB Swings (53/35)
Max Pull-Ups in remaining time

Scale-up = muscle-ups