Messy History

PreHab: Band Pull Aparts, Scap Pull-ups, Dip Support

Warm-up: Barbell Snatch Complex, Pull-up Variations

Strength: 
Rx: EMOM for 10mins 1 Snatchs
Pull-up Variations
Option 1: EMOM for 10mins 1 Power Snatches 

WOD:

Rx: 7x
5 Snatch @ 75%
10 c2b pull-ups
*15mins Cap

Rx+: 7x
5 Snatch @ 75%
5 Muscle-ups
*15mins Cap

Option 1: 7x
5 Snatch @ 65%
10 pull-ups
*15mins Cap

Option 2: 5x
7 Snatch @ light weight
7 assisted pull-ups/ring rows
*15mins Cap

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