WOD:

1) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max.

3) 12 minute AMRAP:

3 Snatch 95/65

6 Clean and Jerk 95/65

9 Pull-ups

54 Double-unders

Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) Hollow Body Bar Hang: 8 x :20/:10

Scale time as needed to be able to hit all 8 rounds. Focus on good active shoulders, rib cage closed down, and belly tight.

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