A. For Time:
30 Ring Muscle-ups
10:22
B. Power Snatch Complex
Build to a heavy:
1 Snatch Grip Push Press
2 Hang Power Snatches
3 Overhead Squats
75-95-105-115-125
*focus on shoulders down and back in the hang.
C. "Red Handed"
AMRAP 9:
3 Hang power snatch
3 Burpee Pull-ups
*increase by 3 reps each round.
Got through the 15 hang power snatch + 9 burpee pull-ups.
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