7 Sets Building:
Snatch Pull + Snatch (VIDEO)
Then
For Time
50 Wall Ball Shots 20/14# (VIDEO)
10 Muscle-Ups
40 Wall Ball Shots 20/14#
8 Muscle-Ups
30 Wall Ball Shots 20/14#
6 Muscle-Ups
20 Wall Ball Shots 20/14#
4 Muscle-Ups
10 Wall Ball Shots 20/14#
2 Muscle-Ups
Optional Accessory Work
1-Leg Romanian Deadlift 3 x 8
Rest 1 Minute/Side
Load Same Arm As Working Leg, KB OR DB
Then
Weighted GHD Back Extension 3 x 8 @10X3
Do These Exercises Separately
