21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time:
21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat
BTWB
Good video progression below of the Hang Snatch up to some heavy loads for both the men and women. The film angle allows you to see what causes the good lifts vs. the misses in both their footwork, receiving position, and extension.
Chad Mackay, 225-245-260-275-285-295-300 lb. – [video]
Holiday Schedule:
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont