Pre WOD:
Ring Muscle Up Strength:
A, Weighted Strict Pull Ups
3 set*2 rep
– Build to todays 2 RM
B, Weighted Ring Push Ups
3 set*6 Ring Push Ups (RIR 2)
WOD:
A, 1 RM Squat Snatch
B, 3 Rounds for time:
100 Double Unders
15 Push Jerk 60/40 kg
10 Front Squats 60/40 kg
Rest 1 min between rounds
Cap 15 min
Post WOD:
3 Rounds For Quality:
6 Nordic Hamstring Curls (Banded if needed)
12 Hip Thrusts RIR 2