High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1 & 12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang (from hips), then hang (above knee)

BTWB

12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups

12-9-6-3 reps, for time of:
Overhead Squat (155#/105#)
Handstand Push-up
Muscle-up

BTWB
Photo by @robcwilson
Heavy and technical.  Every once in awhile we will program these in. Show up and work on your weaknesses.
Welcome to the Muscle-Up Club

Results