WOD:

#American Dream

20 Min AMRAP

1.2.3.4….

Clean (205/142lbs) *Approx 70%  *UnLoaded DB Hang Clean
Muscle up (Ring or Bar)

**If not doing Muscle Ups you will do Chest to Bar Pullup + Bench Dip

Ex: 1 Clean 1 C2B 1 Dip, 2 Clean 2 C2B 2 Dip…

STRENGTH:

Barbell Stamina 

EMOMx10: 6 Power Snatch + 6 OHS (95/65lbs)

**UnLoaded 6 Plate Ground to Overhead + 3 Lunges per leg

CASHOUT:

Mid Line Conditioning

3 Supersets of:

:30 Hollow Hold (Rx+GHD Supine Hold -face up)
:60 Superman Hold (Rx+GHD Prone Hold -face down)