A: Warm Up
3 sets with and empty bar
10, 8, 6 reps
Power Snatch Hip
Power Snatch Knee
Power Snatch Shin
Overhead Squat
B: Prep
3 sets
3 Muscle Ups
8 Calories
3 Muscle Ups
C: Met Con
Complete for time
30 Calories Bike or Row
30 Bar Muscle ups
30 Calories Bike or Row
D: Weightlifting
Complete complex for max load
1 Snatch
4 Overhead Squats
