Training

Warm:

15min commute on fixed gear through London during rush hour

3 rounds not for time

30x double unders

10x toes to bar

4x TGU ALT.

work up to heavy mid-thigh hang power snatch

5x @40, 50, 60, 70, 75, 80, 90kg

then

The French throw down qualifier

50x double unders

40x toes to bar

30x snatches@35kg

20 OHS @35kg

4:01

Cool:

5x15 GHD sit up

1-5 ring muscle up

15min commute on bike home