5 snatch grip Dead lifts
10 box jumps
10 jumping lunges
3 Position Snatch 1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Position #1 is the low-hang – approximately 2″ from the floor.
Position #2 is the traditional hang (just above the knee)
Position #3 is the hi-hang (mid-way down the thigh.
*All sets should be done without dropping the bar.
*Use the same weight for each set. Rest as needed between sets.
3 Attempts at a max unbroken set of muscle-up
Rope Climb work
Posted on Wed, May 8, 2013