Alright guys so here are standards for open wod, it looks like a fun one. Snatch must be taken off ground and it is not a rep until knee’s and arms are locked with barbell overhead and hips open. Burpees, you can step back or jump back this year as well as step or jump up. Head must be clearly behind the barbell and hands must be inside plates. Muscle Ups, you must start with arms fully locked out on bottom then get above the bar. You cannot raise feet above the bar at any time. Its not a rep until the arms are fully locked out on top. Heres a change to Bar MU. Only the hands and NO other part of the arm can touch bar to get the rep aka no “Struggle up”. You cannot rest chest on bar and release arms at any time. We will review pull-up standards in class. Have fun!

A) 3 Min Row/Assault then every :20 sec for 3 min light DB snatch/Ring Rows/Hollow Swings then 1 min Jog

B) “19.4”

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95/ Women 65 lb.
Time cap: 12 minutes