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WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

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

2) Power Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) AQAP:

100-80-60-40-20 Air Squats

25-20-15-10-5 Toes-to-bar

Extra Work:

5) Bar Muscle-up: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

6) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

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