20 Minute AMRAP


20 Hang Power Snatch @ 75/45

20 Toes 2 Bar

20 OH Squat

20 Up/Downs 


L3: 95/65, up/downs to a target (use the 6' pullup bars)

**up/downs are burpees without the pushup.  the focus is on core engagement and springing up quickly from the plank position



Comp HW


For quality in as few sets as possible:

75 GHD Situps

50 Glute Ham Raises


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