A. 2 hang power snatch plus 1 OHS x 2 reps x 5 sets
All sets at 70-75 % of your max.
Beginners: Add weight only when you are consistent with technique.
B. For Time:
9 - 6 - 3
Power Cleans x 115/165 lbs (you need a minimum of a 155/195 clean).
Kipping Muscle Ups
135/175 lb clean? Do 105/135 lbs. I mean this. I don't want you to have to do a single rep and then have to pause.
reduce muscle up reps if necessary.
No Kipping Muscle Up?
Bar Dips or Ring Dips? If you have 1 rep of either, do 2 reps. If you have 2 reps, do 3 reps. If you have 4 reps, do 4 reps, etc.
Neither a bar dip or a ring dip? Do 5 perfect push ups.
No push up to the floor? Do 5 to a height.
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