Part 1 should take less than 10 minutes. If needed drop muscle ups to 2 per round.
Part 2: If competition you shoot shoot for 6 but definitely under 10 minutes. Drop weight if needed. This is not a strength wod.
Deadlifts should be a weight you can do unbroken for all rounds
Start at 0:00
Squat Snatch 155/105
- Start at 20 minutes
-21 Wall Balls (20/14)
- 14 HSPU
- 7 Deadlifts (315/205)
Start at 40:00
3 Rounds for time
- 400m run
- 20 c&j (95/65)
Only do part 1 and 2. If you don't have muscle ups then work on unassisted pull-ups and dips. If you have those then work on muscle up progressions, keep rep scheme the same as the muscle-ups.
- Pick a weight you can do for a squat snatch. It's important you do not switch to power unless you have an injury. It's important we work on these :)
Beginner: Do part 1 & 2. Strict pull-ups and dips with bands. Can do handstand holds or pikes. If pikes are too difficult then switch to regular push ups. We want to start building that strength.