Power

7X1 Power Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1

Strength

1a) 4X5 Front Squats – work to a 5rm, rest 2:00

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

EMOM for 10:00-

4/3 Muscle-Ups (men 4 – women 3)
10 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

7/5 Muscle-Ups (men 7 – women 5)
15 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

Do Work…