Weightlifting:
1 Hang Snatch + 2 Overhead Squats + 1 TnG Snatch (full) (1 set every :90 x 7 )
Build to max for the complex.
Metcon:
For Time:
10 Ring Muscle Ups
20 Burpees
100 Double Unders
20 Squat Snatches (115#/75#)
100 Double Unders
20 Burpees
10 Ring Muscle Ups
10 Ring Muscle Ups
20 Burpees
100 Double Unders
20 Squat Snatches (115#/75#)
100 Double Unders
20 Burpees
10 Ring Muscle Ups
20 minute cap
