A. Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)
Start around 50% of your 1-RM Snatch and build over the 15 sets. Focus on mechanics, not load and make the most of your reps here.
B. Three rounds for time of:
21 Wall Balls (30/20 lbs to 10 feet)
15 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups
*Must catch ball for good rep!
No Bar Muscle-up, sub 9 Strict Chest to Bar Pull-ups.
Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest as needed