WOD 08/04/2015

Lift:  Power Snatch - 15 Mins to find a Heavy Single

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WOD:  Ping Pong EMOMs

EMOM #1 - 10 Minutes

Odd minute - 10 Pull Ups (Rx) - 5 Ring Muscle Ups (Rx+)
Even minute - 10 Toes 2 Bar (Rx) - 5 Toe 2 Bar + Bar Muscle Up (Rx+)

- rest 5 Minutes then

EMOM #2 - 10 Minutes

Odd minute - 20 Hand Release Push Ups (Rx) - 10 Handstand Push Ups (Rx+)
Even minute - 20 Air Squats (Rx) - 20 Alternating Pistols (Rx+)
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Midline / Speed work:  3 Rounds NFT

15 Glute Ham Sit Ups
5 Max Effort Seated Box Jumps - find a comfortable height
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Here's a You Tube video with Shane Sweatt discussing explosiveness.