Friday

Skill Development:

·   Hang Split Snatches

·   Hang split clean & jerks

·   Hip-to-bars

·   Hip-to-rings

WOD

“Over the Moon”

For time:

25 minute CAP

5 Rounds of:

·    10 dumb-bell split snatches (RX 22.5/15 kg) alternating arms and opposite feet split

·    3 ring muscle-ups or 6 chest-to-bar pull-ups

Then:

5 Rounds of:

·    10 dumb-bell hang split clean & Jerks

·    3 bar muscle-ups or 6 chest-to-bar pull-ups