Barbell Work:
1) Snatch: 2x1 @ 65%, 2x1 @ 75%, 2x1 @ 80%, 2x1 @ 85%, 1x1 @ 90%, 1x1 @ 85% -- rest 60s
Strength:
1) 5x3 Snatch balance at same weight as last week's press-unders -- rest 60s
Work Capacity:
For total time:
Row 1,000m (85%)
Rest 2 minutes
Row 1,000m (90%)
Rest 2 minutes
Row 1,000m (95-100%)
Skill:
EMOTM 10 minutes:
3-6 Muscle-ups
* If you can perform roughly 5 or less unbroken MU do 3, if you can do 15+ unbroken do 6, and use this as a guide for anything in between
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