Warm-up:
Jog 800m
3-1 Hang Power Snatch
3-1 Overhead Squat
3-1 Hang Snatch
After each set, perform 5 Ring Row + Sit Back
Strength:
Hang Snatch 3-3-3, 3×3
WOD:
For Time:
9-6-3 Muscle-Up
Alternate With
3-6-9 Hang Squat Clean, 205#/145#
TIMECAP: 10:00
Extra Work: Behind-The-Neck Jerk 3-3-3, 3×3