Class:

1) Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets

Start at approximately 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps are full Squat. Use straps if you need them/have them.

2) Clean Pull + Hang Clean + Clean + Jerk: 1 Complex Every 2 minutes for 7 sets

Start at approximately 60% of your 1RM. Build as heavy as deemed fit. Both Cleans are full Squat and the Jerk is a Split Jerk. No dropping the bar between reps.

3) 4 rounds AQAP:

10 Burpees

20 Wall Balls 20/14

40 Double-unders

Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up, if you have them perform an EMOTM.

5) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

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

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