4 x Amrap5 with 2 min rest between
1.
400m run
15 single arm hang PC (15/10) each side
ME burpee over db rest of the time
2.
400m run
15 single arm db FS each side
ME burpee over db rest of the time
3.
400m run
15 single arm STOH each side
ME airsquats rest of the time
4.
400m run
15 single arm thruster each side
ME Airsquats rest of the time
3 sets
3 attempts vertical leap for max height
9 snatch drops with pvc
Every 90s for 16 sets
4 sets: 4 hang muscle snatches
4 sets: 3 hang power snatches
4 sets: 2 hps + 2 ohs
4 sets: 1 hang squatsnatch