WOD: A. Snatch and Pull-up Training Complex: 4 rounds (16 minutes) 1st minute: 1-3 reps: 1 rep = 1 power snatch to OHS to hang squat snatch (can’t drop bar) 2nd minute: rest 3rd minute: 1-5 reps: 1 rep = 1 pull-up to 1 chest to bar pull-up to 1 bar muscle-up 4th minute: rest B. 8 minute ascending AMRAP of: 2 over the bar burpees 2 hang power snatch 95/65 (55 and over 75/55) 2 pull-ups or chest-to-bar pull-ups or muscle-ups (bar or ring) 4-4-4, 6-6-6, 8-8-8…continuing pattern until time expires.
