Snatch - 1x5@50%, 1x5@60%, 2x3@70%

KB Snatch - 4x8

Snatch Pulls - 1x5@70%, 1x5@80%, 2x3@90% off your 1RM Snatch

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey


3 minute of Grace

rest 3 min

For Time:

5 muscle ups

20 pushups

4 muscle ups

20 pull ups

3 muscle ups

20 ring dips

2 muscle ups

20 squats

1 muscle up

-the doll