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): Snatch (EMOM x 15:00)

1 Full Snatch every minute.
Start @ empty bar, work up to no heavier than 80%

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): Clean (EMOM x 15:00)

1 Full Clean every minute.
Start @ empty bar, work up to no heavier than 80%

Metcon

Metcon (Weight)

E2M x 10:00
Forward step +
45/ Forward Step +
Side Step +
45/ Rear Step +
Rear Step
[R+L]

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]