WOD:

1) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. All Snatches are full Squat. Pause Overhead Squat should be for 3 seconds.

2) Clean + 2 Jerks: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. Build as heavy as deemed fit. Jerks should both be Split.

3) 3 rounds AQAP:

30 Knees-to-armpits

15 Dumbbell Squat Cleans 35/25

Extra Work:

4) Farmers Carry: 400m

Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete.

5) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE