Strength:

Attempt muscle-ups!

Scaled do ring dips and attempting to throw self into a muscle-up position on rings

WOD:

21 shoulder to overhead (95/65)

21 pull-ups

21 kettlebell swings (54/35)

15 hang power snatch

15 pull-ups

15 kettlebell swings

9 thrusters

9 pull-ups

9 kettlebell swings

13 minute timecap

For a proper power snatch pull bar up off floor by extending hips and knees. As bar reaches your knees, your back stays arched and maintains same angle to floor as in starting position. When barbell passes knees, vigorously raise your shoulders while keeping bar as close to your legs as possible. When the bar passes your upper thighs, allow it to contact your thighs. Jump upward extending your body. Shrug your shoulders and pull the barbell upward with your arms, allowing your elbows to pull up to your sides, keeping them over the bar as long as possible. Aggressively pull your body under bar. Catch the bar at arm’s length before your knees bend lower than 90°. As soon as the barbell is caught on locked out arms in partial squat position, stand up with the barbell over head immediately so your thighs ride no lower than parallel to floor.

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