ATHLETE

A.EMOM x 10: 1 Squat Snatch* – you choose the weight

*Or 1 Power Snatch + 1 Overhead Squat Or 1 Power Snatch + 1 Overhead Lunge each leg

B. “The Admiral”
3 RFT:
20 Burpee Pull-ups or Jump Pull-ups
20 Front Squats (135/85)(115/75)(95/65)
20 Box Jumps, 24/20

COMPETITOR

A. Snatch
EMOMx10: 1 Snatch – you choose the weight

B. “The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

C. 5-5-5 unbroken Muscle-ups*
Rest 5 minutes
4-4-4 unbroken Muscle-ups
Rest 5 minutes
3-3-3 unbroken Muscle-ups

*If you don’t have Muscle-ups, spend time working on banded muscle-ups, transitions, drills, etc