– heavy but perfect, rest 40-60 sec.
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (24kg)
60 Sit-ups
70 Burpees

12 min AMRAP:
* 5 L-pull-ups
* 10 kettlebell snatches, left (24 / 16 kg)
* 5 L-pull-ups
* 10 kettlebell snatches, right

Against time

Sled sprint 5×40 m, moderate weight. Work: rest 1:2

On the minute for 6 minutes:

6 deadlifts. Use 2/3 of 1RM.
Perform as many hollow rocks as possible during the rest periods.

10 rounds:

• 1 Rope climb, 15 ft / 4.5 m
• 29 back squats, 95 lbs/65 lbs or 42.5 kg/30 kg
• 10 m farmers carry, 135 lbs/95 or 60 kg/45 kg

Begin the rope climbs seated on the floor.

Tempaus
10 x 1@80-92%
Takakyykky
5x5@75%

Team WOD

AMRAP in 15 minutes of:
AMRAP Back squat (135, 95)
300m Run

One member runs, one member performs AMRAP, then switch.

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