Squat Snatch
Minutes 0-5 : Build Heavy Double Overhead Squat
Minutes 5-10 : Build Heavy Double Snatch Balance
Minutes 10-15: Build Moderate 2 High Hang Squat Snatch (not to exceed 75%)
Minutes 15-20: Build Moderate 1 Squat Snatch (Not to Exceed 90%)
Gymnastic Conditioning
For time, 5 rounds of
4 bar muscle up
8 handstand push up
12 Pistol Squat
Overload
For time:
50 ring dips