WOD:

1) Every 1:00 x 7 sets: Muscle Snatch

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

2) Every 1:00 x 7 sets: Power Snatch

Continue to build loading from Part 1.

3) Every 1:00 x 7 sets: Snatch

Continue to build loading from Part 2.

4) 4 rounds AQAP:

50 Double-unders

20 Kettlebell Swings 53/35

10 Pul-ups

Extra Work:

5) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

6) Bent Over Supinated Barbell Row: 4 sets of 6

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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