THURSDAY

Strength Development:

Hang/Full Squat Snatch

10 Minute EMOM

·    1 Complex/minute

·    Focus on full extension & fast under the bar

WOD

8 Rounds For Time:

16 Minute CAP

·    3 Bar Muscle-Ups or Jumping Bar MU’s OR 3 Pull-ups/Dips

·    5 Power Snatches (RX 50/35 Kg)

·    7 Burpees Over-the-Bar