Group Warm up
5 sets to build to a moderate but perfect 3 position snatch. (Hi hang, hang above knee and floor.)
1 High hang power snatch + 1 Hang power snatch + 1 power snatch – Rest 2:00 between sets.
WOD ( Workout of the Day )
12 minute AMRAP
4 muscle ups ( 6 dips )
8 Push press (115/75lb)
12 lunges – front rack – 6R/6L ( In place )
*All workouts can be scaled on an individual basis.