Warm Up:15 Burpees
10 Each Way 3-Way SPT
10 Wall Squats (3 seconds down, 3 seconds pause @bottom)
30 second Dead Hang
10 Jumping Squats (Not TnG)
Strength: 4 Sets Of:
2 Behind the Neck Snatch Grip Push Press + 4 OHS
Beginners: Snatch Grip Strict Press + 4 OHS
*Be smart when lowering the weight down to your shoulders.
**Build weight over sets.
WOD:16 minute EMOM Of:
M1: 3 Strict Ring Muscle Ups (Scale: 5 Strict Supinated C2B, 5 Strict Chin Up, 10 Supinated Ring Rows)
M2: 7 Hang Power Cleans @70/50kg
M3: 10 Ball Slams @15/10kg
M4: 4 G2OH @70/50kg
*One bar based on your weaker movement.