Strength/Skill: Snatch

 

5 Min EMOM

1 snatch @ 80%

Then:

5 Min EMOM

3 Snatch Pulls @ 90%

 

WOD: 4 RFT –

6 Power Snatches (95/65)

12 Alt Pistol Squats

6 Split Jerks (95/65)

24 Sit-ups

 

Post: A) 8 Min EMOM

Odd – 20 Second Assault Bike Sprint

Even – 2-4 Muscle-ups (bar or ring – work your weakness)