3x max weighted pull-ups
3 rounds for time:
20 double-arm Kettlebell thrusters
REST TWO MINUTES BETWEEN ROUNDS.
3x max hold hollow body position
2 minute kettlebell double arm Kettlebell swings between hollow body attempts
Sport Level Snatch:
Set 1: Lighter than competition weight, full snatches. Focus here is warming up good movement patterns, so end the set feeling good.
Set 2 (Main Set): Competition weight/competition rules – really push the effort here towards higher reps/longer duration
Set 3: 1 swing into 1 snatch – lighter than competition weight – push the grip here then switch arms.
Set 4: (optional) same as set 3 but with competition weight
10x100m sprints – rest 1 minute between rounds. Use grassy area if possible.