Skill: EMOM x 7

Min 1-2: Power Snatch + Squat Snatch @ 60%

Min 3-4: 2 TnG Power Snatch @ same weight + 20 DUs

Min 5: Rest, change weights

Min 6-7: Power Snatch + Squat Snatch @ 68%+

 

Strength: OHS

50% x 5

60% x 4

70% x 3 x 3

 

WOD: For Time

3 snatch 175/105

9 Muscle Ups

36 DUs (108 singles)

6 snatch 155/95

6 Muscle Ups

36 DUs (108 singles)

9 snatch 135/85

3 Muscle Ups

36 DUs (108 singles)

 

(Any type of snatch is acceptable)

 

MU Option:

2:1 Ring Dips to MUs (18-12-6)

3:1 Bench/Box Dips to MUs (27-18-9)

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