A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
B. AMRAP in 5 minutes:
7 barbell jumping squats @ 95/135 lbs
10 Toes to Bar
Please note that only advanced folks should be doing jumping squats. Do regular weighted barbell squats if you are a beginner or intermediate.
Rest 5 minutes
PART C is Handbalancing
Your coaches will give you your progressions.
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