SKILL / STRENGTH

Skill work ( 20 mins )

Work through 4 – 5 sets with 60 sec rest

RX

4 beat swings + 2 BMU + 2 tension swings +

1 BMU

OR

4 sets of ME MU

INT

4 beat swings + 6 Pullups + 2 beat swings +

3 Pullups

BEG

Work on pullup technique

** Stay on the bar throughout the entire set

WOD

For time ( 18 min cap )

Interval AMRAP

10 hang power snatches

10 front squats

10 burpee box jump overs

90 sec rest after each round

RX   40/30   24/20

INT   35/25   24/20

BEG   30/20   20/16