RX
1. Warm-Up
3 Rounds
15 Double Unders
10 Empty bar OHS
5 Pull-Ups (Strict if you have them)
2. Lift
Snatch Complex 5×2
Perform all 10 reps between 80 and 90% of your 1RM Snatch Complex.
The Snatch complex is Full Snatch, Overhead Squat, Hang Squat Snatch, and Overhead Squat.
3. MetCon
AMRAP 8 Minutes
10 Box Jumps 24/20″ (RX+ 30/24")
8 Shoulder to OH 115/75 lbs
6 CTB Pull-Ups
SCALED
1. Warm-Up
3 Rounds
30 Single Unders
10 OHS w/ PVC
5 Ring Rows
2. Lift
Skill: Hang Power Snatch + OHS 5x5
3. MetCon
AMRAP 8 Minutes
10 Step-ups
8 DB Shoulder to OH
9 Pull-Ups/Ring Rows
COMPETITION
1. Side Work
3 Rounds
60 Double-unders
20 Bar Facing Burpees
1 Max set of muscle-ups*
Rest 90 Seconds
*No resting before muscle-ups to get bigger sets. Transitions between movements should be less than 5 seconds. Push hard.