11-18-19 WOD

7 Minute EMOM:
6 Power Snatch @ 60% of 1RM

*60% of your best Power Snatch! These should be all touch and go. Should be challenging after 3-4 minutes. Work on technique and making the first and last rep look the same each set.

Every 2 Minutes for 10 Minutes:
5 Muscle Ups
12/10 Cal Row

Every 2 Minutes for 10 Minutes:
5 Hang Power Snatch
15/12 Calorie Bike

*The bike should be SPRINTS! This is 20 minutes total! The first 5 rounds you are doing muscle ups, the second 5 rounds you are doing hang snatches. Stagger the start by 1 minute if you have to split into 2 groups. Pick a weight for the hang snatches so you can stay unbroken. The muscle ups or pull ups should be no more than 2 sets each round!

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