A) Warm Up
10 Good Mornings
15 Pass Throughs
5 x 2
Snatches @ 80%
3 x 2
Tempo Snatch Pulls @ 90%
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict handstand push-ups
Rest as needed between attempts.
*Time Cap 25 Mins
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups
Each Pullup is to be done as slow as possible on the way up,
once chin is over the bar then you can come down as quickly as you want.