Main – CrossFit

Snatch Warm-up (B) (No Measure)

5 High Hang Muscle Snatch
5 Snatch Balance
5 Drop Snatch
5 High Hang Snatch
5 Hang Snatch
5 1st Pulls
5 Snatch

Weightlifting

A): Power Snatch + Hang Snatch (@ 60%: EMOM x 6:00)

Clean & Jerk Warm Up [B] (No Measure)

6 Shave & Receive
6 Pull Under
6 High Hang Clean
6 Hang Clean
6 1st Pulls
6 Clean
6 Split Jerks

B): Power Clean + Hang Clean + Jerk (@ 60%: EMOM x 6:00)

Metcon

A): Metcon (Weight)

EMOM x 10:00
8 Thrusters @ 95/65#
4 Burpees

B): Metcon (Weight)

B) E2M x 10:00 [R+L]
Forward step
+ Side step
+ Rear step

Skill

If you are working on strict MU:
* False Grip Ring Pull Ups 5-5-5-5-5
* Deep Ring Dips 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5
*Strict MU 1-1-1-1-1 or 2-2-2-2-2
[add weight]