-Power/Strength-
A. 2-position full snatch, (floor, mid-thigh), 70% x5 sets, rest 60 sec b/w sets
B. Snatch grip behind the neck push press, 5x5, heavy, rest 60 sec
C. High-bar back squat, 75%x3-3-3-2-2, rest 2-3 minutes b/w sets
-Conditioning-
Five rounds for time:
60 Double Unders
6 Muscle ups
Muscle ups must be unbroken for each round or you must redo that round's double unders before being able to complete whatever muscle ups you had left in order to move onto the next round.
Ladies, you must try and reach 30 dips in 5 rounds (rings win but go with straight bar if you have to). You only have 60 double unders separating each round and once your set of dips is broken, the round is over. If you do not reach 30 full ROM in 5 rounds, add another round but it must be preceded by 5 strict full perfect push ups.
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