Workout of the Day:
A1. Muscle Up 4×1-3 Reps (Or Strict Pull Ups or Dips)
A2. 1-6 Bar Dips / Pull Ups (If muscle ups are not yet attainable)
B. Earthquake Bar Press 4×5 Reps + 30Sec OH Hold
C. 6 Rounds
45sec AD for Cal
15sec Rest
30sec KB High Pull
30sec Rest
45sec Box Jump Overs
15sec Rest
30sec Battling Rope
30sec Rest
Competition:
A. Snatch
Every 45sec for 6min (8 total sets)
3 Hi-Hang Snatch @67%
B. Conditioning
10 Rounds
45sec AD for Cal
15sec Rest
30sec Ring Dip
30sec Rest
45sec Burpee BJO
15sec Rest
30sec DHSPU
30sec Rest