WARM UP and JOINT PREP x 10 minutes
Muscle up eccentrics or kipping practice
A1. Push Press x 10-12 reps x 3 sets; rest 60 sec.
A2. Hollow Body holds or rocks x 30sec x 3 sets; rest 60 sec
B. 3 Rounds for Time:
Hang Power Snatch x 10 75/115 lbs
Ring Dips x 6-10
Please see whiteboard for progressions and alternatives for both hang power snatch and dips