Strength
1. Muscle Snatch + Over Head Squat 3×3+3 @ 40% Pause 5 sec at the bottom of each Squat, Rest 30sec
2. 10min to Find a 1RM Snatch Balance
3a. Behind the Neck Push Press 3×3 Heavy as Possible rest 60sec
3b. Snatch Pulls 3×3 Heavy as Possible rest 60sec
-THEN-
Conditioning
EMOM 10min
1 Muscle Up
2 Snatch Balance
1 Muscle Up
Every Failed Rep=10 Wall Balls at the end of the 10min
*Snatch Balance weight is 85% of your Max. If you can’t do a M.U. then you have to do 3 Chest to ring Pull-Ups*