Move

1) Hang Power Snatches: Build to technical double

2) 20 Min AMRAP:

10 Wallballs
10/8 Cal Row
5 Strict Pull-ups (Or Ring Rows)
1 Min Rest

Train

1) 2 Squat Snatches @ 73-75-78-80-83%

2) “Highball”

5 Rounds (22 Min Cap):
15 Wallballs
15/12 Cal Row
7/5 Ring Muscle-ups

Stimulus

1) Catch each snatch as deep as you can while maintaining balance and shoulder and midline stability. If this means you are catching above parallel, so be it. Can be drop singles

2) Ring muscle-ups can be 7/5 strict pull-ups + strict dips, bar muscle-ups, or a skill progression. Wallballs and row will take up to 2 minutes, muscle-ups can take up to 2 minutes