Warm-up:
AMRAP 4:00
20 Double Unders
2 Pull-ups+0:05 Top Hold
3 Push-ups+0:10 Bottom Hold
Skill:
Bar Muscle Up
EMOM 10:00
1 Kip + 1 Bar Tap + 1 Pull-up + 1 C2B + 1 MU
//
2 Negative Pull-ups
Metcon:
12:00 AMRAP
12 Front Squats 75/45 kg
9 Lateral Bar Burpees
6 Bar Muscle Up/9 C2B Pull-ups/12 Pull-ups
Competitors:
8:00 EMOM
1 Muscle Snatch + 1 Tall Snatch + Drop Snatch
Add 5/2.5 kg every minute
-then-
5 x 2 Power Snatch
Work up to heavy 2, learn not to spread your legs.
Should be heavier from last week.