1) The Following Complex OTM For 10 Minutes: Snatch 1st Pull + Snatch Pull + Vertical Snatch
Notes: 1st pull is a snatch deadlift ending just below the knee caps, torso angle should remain constant. You must pause at the knees for a count before completing your pull. Then return to a vertical torso in a high hang (in the pocket) for the squat snatch. Execution trumps weight here.
5 rounds for total reps (M.U. + Burpees) of:
3 minute AMRAP:
30 Double-Unders (should not take more than a minute)
ME Muscle-Ups (4 rep cap)
*Rest 1 minute.
Notes: Sub 2 Ring Rows + 2 Parallette dips for each Muscle-Up.