A. Every minute on the minute, do 3 full snatches (if mobility allows) @ 80-85 % of your 1RM.
Beginners: do 5 reps from hang and go up in weight with each set if your coach gives you the go ahead.
Less advanced will be more at 85%.
6 sets
B. Advanced:
AMRAP kipping bar muscle ups in 3 minutes.
Rest 3 minutes.
AMRAP kipping ring muscle ups in 3 minutes.
Or:
AMRAP Kipping chest to bar pull ups (unless you did them yesterday) in 3 minutes. This is for you ONLY if you can do less than 10 kipping unbroken pull ups.
Or: AMRAP Ring Rows in 3 minutes. Pick a standard and stick with it!
C. 3 Rounds for Time:
Kettlebell Swing x 25 35/55 lbs
Burpees x 15
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