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WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles.

2) Power Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) 4 sets of:

100 Double-unders

75 Air Squats

50 Kettlebell Swings 53/35

25 Burpees

Rest 5 minutes between sets. Keep track of time of each round.

5) Bar Muscle-up w/Medball: 10 minute EMOTM

Hold ball between knees or feet. Pick reps/output you can maintain for all 10 sets.

6) 5 sets of:

5 Strict Ring Pull-ups

+

15 Seated Wide Grip Cable Row

Rest 3 minutes between sets. Add load for the Ring Pull-up as deemed fit.

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