3 x 3 @ 65-70% of 1RM
*Get 3-4 warm up sets. The 3 x 3 should all be at the same weight. This is a good way to build some strength but not wreck yourself with heavy heavy weight. This should be 4-5 seconds on the way down. Focus on staying under tension but breathing at the same time.
4 Rounds for Time:
12 Kettlebell Snatch Each Arm (70/53#)
6 Muscle Ups
Time Cap = 20 Minutes
*The Kettlebell Snatches are EACH ARM (24 total). Pick a weight for those so you can do 12 unbroken per arm. All 12 on the right and then all 12 on the left.