WOD:

1) Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Hang Clean + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) “Open 19.2” – 8 minute AMRAP:

25 Toes-to-bar

50 Double-unders

15 Squat Cleans 135/85

25 Toes-to-bar

50 Double-unders

13 Squat Cleans 185/115

If you get through this in 8 minutes then an additional 4 minutes is added to the clock. This continues for a total of 5 rounds of the 25/50/Squat Clean. The Squat Cleans go 11 @ 225/145, 9 @ 275/175, 7 @ 315/205. Earning up to 20 minutes worth of workout time.

Extra Work:

4) Hip Thrust: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Muscle-up: 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