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Skill - Muscle Up - Practice 10 mins
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Lift #1 - 10 Mins - SDL - 10 x 2 OTM - Moderate, for speed -
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Lift #2 - Snatch Balance - 10 x 1 OTM - work up*
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Lift #3 - Full Snatch - 10 x 1 OTM - work up*
*Depending upon how you're feeling, keep it light if necessary on Lift #2 and Lift #3
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WOD - 3 Rounds for time - 20 Min Cap!**
Row 500 Meters
15 Overhead Squats - 95/65
Row 500 Meters
15 Deadlifts - 225/155
**This is a 10 minutes or less workout
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Snatch balance demo and discussion