Brid Off Season Cycle 1, Week 3, Day 3

IWT Thursday

1. 3 rounds (rest 2:00 between rounds)
     15 hang power snatch @ 50% of 1RM snatch
     2:00 rowing, for meters

   (rest 5:00)

2. 3 rounds (rest 2:00 between rounds)
     15 deadlifts @ 60% of 1RM 
     2:00 burpee box overs @ 20", for reps

   (rest 5:00)

3.  6 sets of:
     4 ring kips (stay tight)
     3 ring muscle ups
     1 ring muscle up negative (stay tight and hollow)
    (rest 1:00 between sets)