7 x 5 @5 lbs heavier than last week
2 and 1/2 minute intervals
12 Squat or Power Snatch @115/85
4 Muscle Ups (sub for M.U. is 12 Pull ups and 12 Dips or Push ups a round )
So for instance if you are subbing the M.U. your round would look like this
12 Pull ups
12 Dips 0r 12 Push ups
****If you can do a squat snatch do it, if you can’t because your flexibility is horrific and you do no mobility work to help the situation, then switch to a Squat Clean. If you decide to go along the clean route Perform the Cleans with 135/95.