A. 3 Sets:
6-8 Snatch Grip Deadlifts / *4 Hang Power Snatches (moderate) / **3 Hang Snatches (tough)
*Rest 45-60 sec
3-4 Lean-Away Ring Pull Up Negatives or 8-12 Hinge Ring Rows / *6-8 Strict Lean-Away Ring Pull Ups / **4-8 Unbroken Ring Muscle Ups / ***2-4 Unbroken Strict Ring Muscle Ups
*Rest 90-120 sec
+
For Time:
400m Run/Row/Ski or .6 Mile Bike
15 Hip Extensions / **12 Deadlifts (mod to tough but UB)
24 Goblet Squats / **24 OHS (95/65)
15 Hip Extensions / **12 Deadlifts (same weight as above)
400m Run/Row/Ski or .6 Mile Bike
+
Time Permitting Cool Down
