Warm up, 15 minutes
1. muscle snatch - 3x5
2. floating power snatch - 5x3
- complete 1 and 2 in no longer than 15 minutes
3. 2 KB snatch - 4-5 x submax reps
- rest 90-120 seconds between sets
- complete in less than 15 minutes, track reps
4a. muscle up to top of transition - 3-5x3
- use appropriate progression
4b. handstand leg lift - 3-5x3
- beginners do headstand leg lift
4c. handstand push up - 3-5x3
- complete the entire set as one giant set with no rest or minimal rest between exercises
- rest 90 seconds between sets
- Advanced athletes can try the entire set on the rings
-one muscle up to top of transition, then press to handstand x3reps x 5 sets
1. muscle snatch - 3x5
2. floating power snatch - 5x3
- complete 1 and 2 in no longer than 15 minutes
3. 2 KB snatch - 4-5 x submax reps
- rest 90-120 seconds between sets
- complete in less than 15 minutes, track reps
4a. muscle up to top of transition - 3-5x3
- use appropriate progression
4b. handstand leg lift - 3-5x3
- beginners do headstand leg lift
4c. handstand push up - 3-5x3
- complete the entire set as one giant set with no rest or minimal rest between exercises
- rest 90 seconds between sets
- Advanced athletes can try the entire set on the rings
-one muscle up to top of transition, then press to handstand x3reps x 5 sets