WOD:

1) Every 1:30 x 7 sets:

Snatch High-Pull +

Hi-Hang Muscle Snatch +

Low Hang Muscle Snatch +

Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

Clean High-Pull +

Hi-Hang Muscle Clean +

Low Hang Muscle Clean +

Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) 10 minute AMRAP:

50 Double-unders

15 Pull-ups

12 Dumbbell Thrusters 50/35

Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) Kroc Row: 4 sets of 15/side

Rest 2-3 minutes between sets. Heavy as possible.

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

https://www.youtube.com/watch?v=Raou7ZCMBoQ