“nuts & bolts”  Week 3 Day 3

3 x 3 : hang muscle snatch + ohs w/pause @ bottom (empty bar/light)

5 sets : e2mom

2 x (1 hang power snatch *mid thigh* + 1 ohs) @ 7-8/10 rpe

3 sets :

5 snatch pulls @ 100% of part 1.

10 rounds (18-min)

  • 1 power snatch (185/125)
  • 20 double unders
  • 3 ring muscle ups

scaling

  • snatch : use 75-80%
  • ring muscle ups :
    • jumping ring muscle up
    • strict ring pull up
    • 2 ring rows + 1 ring dips