Snatch: 1RM

 

Then.,.

 

14 Min Ladder (3-6-9-12-15-18…..)

Kb Swing, 70/53

HR Push-up

Goblet Squat, 70/53

 

OR

 

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes