Nicole Capurso – 165# Hang Snatch:
1) 15 minutes to establish a 1RM Hang Clean & Jerk.
2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
A) Front Squat: 1X3@60%, 1X3@70%, 3X3@80% – rest 60 sec.
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.
3 rounds for calories and reps of:
2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.