We’re still on our 4-day tomorrow…and I’m still not cleared to WOD. Post when you’re going to do this tomorrow in comments.
A. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
B. 7 Rounds of:
In 2 mins complete:
7 Deads, 335/225
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU
C. Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute
Don’t have Muscle Ups yet? Spend at least 15 minutes working on it. For most of you, that’s going to be working the transition.