8 min amrap 7 Bar Facing Burpees 7 Hang PWR Snatches 95/65
Challenge: Tabata OHS HOLD… YES- HOLD IT!! Choose load. Load should be challenging but can be maintained holding over head the entire
tabata. Back Rack during 10 sec rest. You may drop and power snatch for
next round if you must… Show active and good shoulders.
4 Sets 1:1 Rest between each movement (please record total time elapsed AND reps for Ring work)
Run 400 (rest amount of time to complete run, then move on to dips/MU)
Max Ring Dips (from parallel sets or rings. Do MU if you have them)
Challenge: Complete 50 Hip Extensions (break up as needed) Sub 75 Superman's - Quality not Time