For time:
24-18-12 reps
GHD hip extensions
24-18-12 reps
GHD sit-ups
12-9-6 reps
Power snatches 50/35
Intermediate option:
For time:
24-18-12 reps
Good mornings
24-18-12 reps
AbMat sit-ups
12-9-6 reps
Power snatches 35/25
Gymnastics – Open Prep HSPU
Level 1: EMOM x10
Odd: 25 Double Unders (or single unders)
Even: 10 Seated DB Strict Press
Level 2: EMOM x10
Odd: 25 Double Unders
Even: AMRAP Unbroken Pike on Box Strict HSPUs (cap of 10)
Level 3: EMOM x 10
25 DU + AMRAP Strict HSPU until the :45 mark