Main – WOD
Weightlifting
A: 3 Position Snatch (Floor, Hang, High Hang) (15 minutes to establish 1 rep max)
Perform snatch from Floor, Hang and High Hand positions
B: 3 Position Snatch (Floor, Hang, High Hang) (90% of A)
Perform snatch from Floor, Hang and High Hand positions
Gymnastics
Muscle-ups (Skills Work and scale options 10 minutes)
Metcon
Metcon (AMRAP – Reps)
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)
ME Muscle-Ups (Ring or Bar) in the remaining time
Rest 2:00 after each round.
