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WOD:

1) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps.

2) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat

Continue to build loading from Complex 1.

3) 7 minute Up Ladder:

3 Overhead Squats 115/75

3 Toes-to-bar

Workout goes 3+3, 6+6, 9+9 and so on until 7 minutes is up.

Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) Wide Grip Lat Pull-Down: 4 sets of 20

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

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