SUNDAY WORKOUT

Throwing some skills together into a fun little WOD :)

First thing... We will partner up with someone of similar snatch abilities as you so we can make this WOD a little smoother so make sure you know your SNATCH MAX or at least have a rough idea :)

WORKOUT:
Minute 1 - Perform ONE Hang Power Snatch, THEN without dropping the barbell perform ANOTHER Hang SQUAT Snatch
Minute 2 - Perform a 30 second Box Jump sprint for MAX REPS (12-24")
Minute 3 - Perform 2-5 Muscle Ups (Bar OR Rings)
* Repeat this pattern for 18 total minutes with your partner...

Lots of options for this one...

FOR THE SNATCHES, after warming up take 10 minutes to work up to about 80-90% of your best 1RM snatch for the start of the workout... It should be heavy, but doable for multiple rounds and you can MOVE UP the weight each round if you're feeling good... But try to go for NO MISSES... No redos on missed reps

FOR THE BOX JUMPS, find a box height that you are able to rebound off the floor consistently instead to stepping off then jumping back up so you get more reps in... Looking for 20+ jumps per 30 seconds here...

FOR THE MUSCLE UPS, if you can do them we will assign you a rep count per minute... IF YOU CAN'T then we will sub CHEST 2 BAR pull ups with as thin a band as possible OR no band for 3-5 reps for Ladies and 6-8 reps for Guys every minute...

Try to complete all of these movements UNBROKEN, if possible...

Get to it!! :)

POST YOUR WORKOUT SET UP AND HOW IT WENT TO COMMENTS