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7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec. Demo Video

Notes: On the Low-Hang Snatch the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch is performed, without returning the barbell to the floor, the Hi-Hang Snatch should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.

WOD

1 minute ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

5 Wall Walks
50 Double-Unders
5 Push Jerks 155/105#

*Rest 1 minute.

1 minute ME Muscle-Ups