Monday’s WOD

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

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