Monday 8/4

1) EMOM for 10
Snatch Hi-Pull  at > 120%

2) EMOM for 10
Pause Snatch  70% (3 count)

3) Behind the neck Snatch Press 5 x 3
+ 15 Single ARM OHS (each arm total)

4)
90 seconds ME Muscle-ups
rest 2 minutes
90 seconds ME Deficit HSPU (4"/2")
rest 2 minutes
90 seconds ME C2B
rest 2 minutes
90 seconds ME ring dips
- If you know you may get 0-5 reps of any of these work the progressions instead and go for 2 minutes
i.e. MU sub 2 minute max effort ring rows (then after work transitions)
or No deficit HSPU

5) For Time:

10 Burpee Box Jumps (24/20)

100m Sprint (to the R)

10 Burpee Broad jump (4')

100m Sprint

10 Burpee TTB

100m Sprint

10 Burpee Box overs (24/20)

100m Sprint

10 Burpee to target (12"/9")

100m Sprint

10 Burpee Pull-ups

100m Sprint

10 Lateral Hop Burpees (Feet must touch 45# plate)

100m Sprint

10 Burpees

100m Sprint