Squat Snatch
3×1 Reps @85% of 1RM
*Get three good singles between 80-85% of 1RM snatch. If you are still not super familiar with squat snatch stick with power and do 10×1 at a weight that allows you to focus on form and technique.

4 Rounds For Time (1:1)
15 Burpees
12 Deadlifts @225/155lbs
9 Bar Muscle Ups
*Rest 1:1 between rounds or rest 0:90, goal is to keep the rounds at high intensity but not an all out sprint.
*Scale to a deadlift weight that you can do 1-2 sets. For the bar muscle ups scale the volume to 6 or 3 reps if needed or sub 9 Strict Pull Ups + 9 Push Ups!

Categories: WOD

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