11/30/16 WOD

Skill:
5-7 Muscle Ups or 10 Box Muscle Up Progressions or 15 Pull Ups + 15 Ring Dips
Bergener Warm Up

Technique:
Fitness: 15 min cap
Build to Today’s Heavy 3 Rep Hang Snatch , then perform 5 more sets @ that weight

Performance:
Take 8 min to Build to 75 % of your Max Snatch
Dynamic Effort: every 40 Sec. for 10 Sets: 1 Hang Squat Snatch + 2 Overhead Squat @ 65%

WOD:

30 Muscle Ups for time:
Scaled: 45 Jumping Muscle Ups or 60 Pull Ups/60 Ring Dips

100 Air Squat Finisher

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