15 minutes

Build to a heavy complex

Power clean+hang squat clean+split jerk



Power snatch 95/65

Ring dip

L1-  Empty bar hang snatches

L3- Power snatches 115/85

      Muscle up to ring dips, set rings at muscle up height and complete one muscle up to start each set of ring dips

Comp HW-

5 rounds

25/20 cal row

50 double unders


CrossFit Journal: The Performance-Based Lifestyle Resource