StrengthÂ
Snatch
7×2 Hang Full Snatch
000,130,300,430,600,730,900
*increasing weight each set
start at 60% of 1rm
WOD
For Time (12-15 min cap)
25 Single Arm OH DB Lunge (R)
7 Ring Muscle Up
30 Calorie Bike or row
7 Ring Muscle Up
25 Single Arm OH DB Lunge (L) @25/15
Peak
Push Press
5×2@ 90+% 90% of 1RM Strict
Press
Inbetween Sets
10 DB Bent over each side (30/22.5)
REST AS NEEDED INBETWEEN