Barbell Warm-up

Every 90sec for 10 sets
Sets 1-2 High Hang + Mid Hang Snatch @65-70%
Sets 3-4 Mid Hang Snatch x 2 @75-80%
Sets 5-6 Snatch Lift Off* + Snatch *Pause 2sec at patella @80-85%
Sets 7-10 Snatch x 1 @85%+

Strength:
Deadlift
3×4 @ 80-85%

Skills:
Choose one:
1)
Spend remaining time working on muscle-ups. Notes in Wodify.

2)
3 sets
6-8 Strict Ring Dip
Rest 15sec
30sec Ring Support Hold
Rest 15sec
4-6 Candlestick Levers- extremely slow and controlled. Hold onto rig, lift legs and butt up, lever down.
Rest 60sec