Warm-up:
5 Sets:
5 Muscle Snatch from Hip
5 Power Snatch from Knee
5 Snatch Grip Push Press
5 Overhead Squats
Strength:
Power Snatch + Snatch Grip Push Press + OHS
Build to max of set of 1+2+3
WOD:
For Time:
30 Calorie Row
20 Box Jump Overs, 30″/24″
10 Squat Snatch, 135#/95#
TIMECAP: 7:00
Extra Work:
12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock