Baseline:

ROM Drills ~10 minutes

500M Row

Work Capacity:

5 rounds - 5x hang power snatches, 5x overhead squats, 5x snatches, 5x front squats, 5x push ups (45#-65#)

Ring Muscle Up Progression:

3 Rounds

5x False Grip (feet on box) pull-ups

5x False Grip (feet on box) to rotate into stand up pull-ups

5x Ring Dips

Strength:

Snatch Ladder - every 30 seconds do 1x snatch, increase weight 10# every round (start at 65#) - once you reach 1RM complete 100x double unders as fast as you can (or 300x regulars)

Durability:

5 rounds - 20x KB swings (35#/25#), 10x push ups, 10 sit ups

Stretch + Hydrate & Fuel