1) 15 minutes to find a 3RM Hang Snatch (top of knee)
*these should be UB, do not drop the BB between reps.
2) Hang Snatch – 3×3 @ 90% of Max from above
1) Overhead Squat – warm up, 3@80%, 3@85%, 3@90%
2a) 4X3 Hang Snatch High Pulls @ 110% of Max Snatch or AHAP
2b) 4X 30 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) – AHAP
150 Double Unders
100 Double Unders
50 Double Unders
5 rounds for total time (of runs) and reps:
ME UB Muscle-Ups (bar/Rings)
*1:30 rest between Rounds. Zero rest after the run. Chalk your hand before the run if need to.