Every 90 Seconds for 15 Minutes, alternating:
1) 3 Rep Hi-Hang Snatch (Full), building
Level 1 - Catch it and ride it down only as far as is possible to maintain good form.
2) 30 Seconds ME Double Unders
Level 1 - Double Under practice
Level 2 - ME
Level 3 - Push the speed of your DU. Shorten your jump and speed up your rope. Crank 'em out!
10 Rds For Time:
6 Front Squats @ 135/95
Pushups to an object
Front Squats @ a comfortable weight
Pushups with a vest @ 20 lbs and 2-25's for hands, vest must touch between 25's
Front Squats @ 155/115
1 Minute to complete:
15 KB Swings @ 70/55
AMRAP Muscle Up
**Rest 1 minute between rounds.