S/S/S:

Snatch Balance

2-2-2-2

Increase weight ea set

WOD:

16 EMOM

Odd – 3 Muscle ups

Even – 3 Power Cleans (185/130)

Scaling Options:

Muscle Ups -> Banded transition drill

Video courtesy of Gymnastics WOD.  In this video segment, Carl will explain how to use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with a false grip.

PC – as needed.  Shoot for 80-85% of 1RM

X-tra:

Bully stretch

2 min per side

Video courtesy of Pure Perfomance