1) Work up to a max complex
1 Hang Snatch + 2 Snatch + 3 OHS
-Then hit 2 more sets just below max 80-90% try and be efficient moving through for speed and grace
2) For time:
10 Bar Muscle-ups
20 Deadlifts (225/155)
30m Sled drag up (225/135 on sled)
30m Sled drag back
20 Deadlifts (225/155)
10 Bar Muscle-ups
3) From .com
For Time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20)
20 Double unders
25 Ring Dips
20 KTE
30 KBS (70/55)
30 Sit-ups
20 Hang Squat Cleans (40/30) DBs
25 Back Extensions
20 Wallballs (20/14)
3 Rope climbs
-This is subject to change. There might be a partner workout substituted in for 2 see how everyone is feeling when we get started
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