Warm Up

Running Clock: Complete 2 rounds
30 Second Hollow Hold + 10 V-Ups
Barbell Complex @45/35lb *see below
50 Seconds of Plate Jumps @25lb

Barbell Complex
5 Hang Power Snatches
5 Low Hang Power Snatches
5 Power Snatches

Gymnastic Strength and conditioning:
4 rounds

30 Seconds of Max Push-Ups
30 Second Rest
30 Seconds of Max Strict Ring Dips
30 Second Rest
30 Seconds of Max Double Dumbbell Shoulder To Overhead @50/35lb

Rest 2:00 minutes and then repeat for 4 total rounds

Score = Total Reps