WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

EMOM 5mins:

1 snatch pull + 1 hang muscle snatch + 1 hang power + 1 hang snatch 

*start with empty bar, add weight if you like 

Every 90secs for 5 rounds:

1 snatch pull + 1 hang power snatch +1 hang  snatch + 1 snatch @72.5-77.5 of 1RM SN

For time:

100 Doubleunders 

50 burpees*

30 overhead squats 95/135

15 bar muscle ups 

*to a target, roughly 6ins above standing reach 

Extra Credit 

Rest 5mins 

For time-

Run 1mile or row 2000m