Remember, Fredrick is closed to the public until 0800 every day.
A.) Squat Snatch
Work to a heavy double (quick reset, not TnG)
Then, at that weight:
3 x 1 at 95%
2 x 2 at 80% (TnG)
B.) EMOM 10 Minutes
Odds: Power Clean, Hange Squat Clean, 3-5 Front Squats (you choose the weight)
Evens: 3-6 Muscle Ups
*Scale for the Muscle ups is 3:1 Pullups and Ring Dips – 3 Pullups, 3 Ring Dips for every Muscle Up.