Power Snatch
2-2-2-2-2-2
*Rest 1:30 after each set
**Start around 60% and make small 2.5-5lbs jumps all the way up to a heavy double for the day. Practice in warm ups catching the bar just above parallel so when you get to the heavier weights you are used to dropping under the bar rather than trying to just pull it up.
Every 3:00 x7 Rounds:
12/9 Cal Row
8 Burpee Over Rower
3 Muscle Ups
*Sub burpee to touch based on class size and rowers. The goal is to keep the muscle ups unbroken and get 0:45 of rest.
**Adjust reps if needed.