Wednesday, 9/15

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 PVC Dislocates
12 PVC Pause OHS

Prep (8 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS
1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS
3×2 Snatch Pull+2 Power Snatch+2 Pause OHS (working up)

Every 2 minutes for 12 minutes (6 Rounds)
6×2 Snatch Pull*+2 Power Snatch+2 Pause OHS @ 60-70% of 1RM Snatch

Met Con

Prep (6 Minutes)
2×3-5 Kip Swings on Rings+ 5 OHS
2×1-2 Ring MU+ 5 OHS

2 Rounds each (alternating)
In 1:30
5/3/1 Muscle Ups*
Max OHS (135/95)
Rest 1:30

In 1:30
12 OHS (135/95)
Max Muscle Ups
Rest 1:30
Two scores, MU and OHS

**choose a MU option that can be done in 1-2 sets, under 1 Minute