Strength:develop a 1rm snatchConditioning: PR WOD from 3.30.2017Rx15min amrap:10 muscle-ups*10 snatches, 135/95***perform 50 double unders if you come off the rings/bar**perform 20 sit-ups if you set the barbell down*Sub 12 bar muscle-ups*Sub 30 chest 2 bar pull-ups for ring muscle-upsIntermediateAmrap in 15 min of:10 pull-ups*10 snatches***perform 30 singles if you come off the bar**perform 12 sit-ups if you put the bar downBeginnerAmrap in 15 min of:8 pull-ups/ring rows6 snatches30 single unders12 sit-upsPost loads and rounds plus extra reps to the whiteboard.
