Strength:
1) 12 min to work to a max 3-Position Snatch (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang - 2" from the floor. ).
2) EMOM for 5:00 – 1 3-Position Snatch @ 85% of max from #1.
3.) WOD
1 mile run as fast as possible. Rest 5 minutes then.
15 min AMRAP of:
3 Snatches...135/95 pounds
1 Ring Muscle Up
12 Wall Balls...20/14
For Total Reps
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