For time:

20 Squat Snatches, 95/65 lbs

30/24 Air Bike Calories

40 Toes-to-bars

* Rest 5 mins * 

40 Toes-to-bars

30/24 Air Bike Calories

20 Squat Snatches, 95/65 lbs

TARGET SCORE
Target time each set: 6:00-7:00
Time cap each set: 9 minutes

STIMULUS and GOALS
Workout will be scored by 2 separate times, so make sure athletes log in score 1 during their rest. Stimulus is moderate intensity across while also considering grip fatigue from toes to bar/snatch combo. These 2 chippers are designed for athletes to stay aggressive while managing their heart rate and breathing.

Move with a purpose, but also take smart, calculated breaks to keep pace and avoid over-resting

For quality:

Dead Hang, 3x 1 min

3x 10 Negative Pull-ups

3x 7 Pull-ups

Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 unassisted pull-ups – Rest 30-seconds between sets