A) Warm up400 m run
3 rounds not for time:
30 second Freestanding handstand Hold
10 Superman’s
L-sit x 30-45 Seconds
B) Every 90 seconds for 12 minutes:
Hang Snatch + Snatch
C) 8 Sets for times:
50 yard Sprint with a 10 yard flying start.
(Start 10 yards back, accelerate to full speed, and start timing when you hit the “0” yard marker)
