S/S/S:

High Hang Squat Snatch

5X1 As Heavy As Possible

Increase weight ea set

This will be the last session of high hang squat snatch before going for a 1RM, so looking for 5 good heavy singles.  They do not have to be 1RMs, but heavy enough to push, but make them look perfect!  Should see a violent hip extension before driving the body UNDER the bar.

WOD:

1K Row Cash In

followed by:

3 Rounds

10 Ring Dips

15 Box Jumps(24/20)

Scaling Options:

Ring Dips -> Stationary Dips -> Dips off a bench

Box Jumps -> 20/16

Cool Down:

Butterfly Pull Up Progression

video courtesy of Gymnastic WOD.  Time for some skill practice.  I know lots have been looking to try to dial in butterfly pull ups.  Follow the instructions here.