30# Weighted Muscle-up

Skill
15′ Alternating Minutes
2 Rope Climbs
10 Push-ups
20 Double-unders

Weightlifting
1) Power Clean + 2 Cleans 1×2@70%, 1×3@75%
2) Snatch Balance 2×3@65%, 1×3@70%, 2×3@75%

Strength
1) Push Press 5×5@78%
2) 3-stop Snatch 5×5

Metabolic Conditioning
6′ AMRAP
8 Toes to Bar
10 S.A. Alternating KB Snatch (24/16)