Context: Competition – Go for a big load on the Snatches because this is going to be the next strength focus.

Dynamic Warm Up : 3 rounds:
8 Ring Rows,
8 Push-Ups,
8 Goblet Squats,
2 Crab Bridges,
2 Inch Worms,

then 3 sets of 5 with an empty bar
Snatch Grip Deadlifts,
Hang Power Snatch,
Rack Press Behind the Neck,
Overhead Squat

Skill Practice Warm Up: For quality:

Ring Dip Progression
Muscle-up Progression

Spend 8 Min working Ring Dip and Muscle Up Progressions.

Strength: Power Snatch

7 sets of 1 reps, adjust load each set.

*Use the heaviest weight you can for each set. Rest as needed between sets.

MetCon: “Time After Time“
3 rounds, 1 min per station, of:
Dumbbell Reverse Lunge, 45/30 lbs
Dumbbell Hang Power Clean, 45/30 lbs

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Dumbbell Reverse Lunge (Health: 15lb, Athletic*: 30lb, Performance: 45lb) each Lunge is one rep
Toes to Bar or Bar Muscle-Up (1 BMU counts as 3 Toes to Bar)

Optional Cash Out : 3 rounds for time of:

10 Pull-ups
30 Row Calories