Warm-up:
Snatch Warm-up
WL:
1) Power Snatch 60x1x3
2) Power Clean and Jerk: 60x1x3
Aerobic Capacity:
3) 4 Rounds, with HR BELOW 150bpm
7 minute AMRAP:
20 KB Snatches
15 Toe-to-bar
10 Ring-rows
rest 1 minute
Competition:
EMOM for 10 minutes:
1 strict muscle-up
