Gymnasty Chipper

WARM UP/FORM/STRENGTH

Three position power snatch (5 SETS of 1 REP)

Start from the ground, then hang position, then high hang position. This is 1 rep.Every 90 seconds for 5 sets

15 min amrap 21- hspu. rx+ def. hspu 8/6inches 15 snatches. 115/75. rx+ 165/105 9 chest 2 bar pull-ups rx+ muscle ups

2 sets not timed complete on your own 10 hollow rockers 20 v ups 30 weighted sit-ups 45/25lb plate 40 situps 1 min plank