Complete For Time
10 Rounds
3 Snatch (135/95)(185/125)
3 Pull Up/Ring Dip or 3 Ring Muscle Ups
100 Meter Run
28:17 Minute Time Cap
1 Pull Up/Ring Dip Complex = 2 Pull Ups & 2 Ring Dips
The snatch today can be power or squat but it needs to be on the upper end of heavy for you (think 80-85% of your 1 Rep Max). We are thinking singles today vs touch and go. Band up on the rig and the rings as necessary. If you are thinking about a scaling option that is somewhere in between the pull up/ring dips and ring muscle ups, you can scale to bar muscle ups today. This WOD is all about moving the barbell efficiently and then being able to do the gymnastic movement under muscle fatigue. The runs, although short, we add up in the mid to late rounds as you feel the fatigue on the barbell. Time to work hard and head into the weekend!!