6 min EMOM
-high hang snatch
-hang snatch
-snatch from the floor
* all snatches are squat snatch. Be sure to hit the high hang position on all reps. Start light and increase weight each round
WOD = 20min AMARP:
-5 Snatches 155/105
-3 Bar MUs
-10 Hang Power Cleans 155/105
-3 Bar MUs -15
Lateral Burpees over the bar
-3 Bar MUs
-20 Alternating Pistols
-3 Bar MUs
Scale bar muscle ups to jumping bar muscle ups. Position your box so that you can swing/hang down completely from the bottom of the muscle up. i.e., work on the negative. If jumping bar muscle up is out of the question then do 6 pull ups