4 (20 sec) Handstand Holds
2 Min Max Rep DU
*Notes: These are touch & go reps. One rep would be 1 Power Snatch AND 1 Snatch.
2) Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.
Conditioning (2 parts)
4 rounds for reps and row times of:
ME UB Deficit HSPU
*Notes: HSPU standard for men is two 45# plates on either side with an Ab-Mat in the middle. HSPU standard for women is one 45# plate on either side with an Ab-Mat in the middle. Kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.
Exactly 10 minutes after part 1 complete one set each of the following:
1) ME UB Perfectly Vertical KBS 24/16kg
2) ME UB Thrusters 115/75#
3) ME HS Walk for distance (3 attempts)
*Rest as needed between efforts.