Warm Up
5/3 bar muscle ups
Run a loop
5/3 bar muscle ups
With an empty barbell
6 Drop Snatch
6 Alternating OH Lunges
6 Tall Snatch
6 Alternating OH Lunges
6 Full snatches
Oly
1. Power Snatch EMOM:10- 3 reps-75%
2. Split Jerk 5×2@80%
WOD
4 Rounds
10 Overhead Alternating Lunges (155,105)
5 Bar Muscle-ups
Regional (135,90)
Open (115, 75); sub 3 chest to bar pull ups for each muup