S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

Sets start every 2 min

%Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  For our Snatch Complex this cycle, it will be 3-position Snatch, going from the ground, then below the knee, then above the knee.  The goal is to squat snatch each one of these as well as hold onto the bar during the complex.  Ensue you get good hip extension, then a FAST drop under the bar, and PUNCH the arms upward as you drop under.

WOD:

EMOM for 16 Min:

Odd – 3 Ring Muscle Ups

Even – 12/10 Cal Assault Bike

Good Skill day to work both proficiency in Ring Muscle Ups and efficient movement for an Assault Bike Sprint.  In the muscle ups, focus on the technique of good hip extension to get your hips up high by the rings, then FAST transition (think world’s fastest sit up) to get to the bottom of the dip.  For the Assault Bike sprint, equal exertion of the arms and legs will make each stroke as proficient as possible to fly through the calories.   Any time left over each minute is rest.

Scaling Options:

Ring Muscle Up -> Bar Muscle Up -> Jumping Bar Muscle Up ->  Burpee to Kipping Pull Up-> Ring MU transitions* -> 3 Ring Rows + 3 push ups for every  1 rep of MUs

For the Ring MU transition drill (video courtesy of Train Aggressive)

Cool Down:

Doorway Stretch – 2 min per side

Leg Bleeds – 4 min