“Fancy Pants”
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run

Rx- 115/85

Upon completion of "Fancy Pants", athletes rest 2:00.

Following, exactly 5:00 to build to a heavy Hang Squat Snatch.

Alpha

OHS Complex
5 "Giant" Sets:

1 Legless Rope Climb

1 Tempo Overhead Squat*

1 Legless Rope Climb
*0:05 to sink into bottom, 0:02 pause at bottom

Body Armor
3 Giant Sets:

2-5 Strict Ring Muscle-Ups

20 Front Rack KB Box Step-Ups

Rest 2:00 between efforts.