Buy in: Burgener PVC Snatch Progression.
1x8 1-arm dumbbell split snatch alternating (4/side).
1x8 unloaded barbell split snatch alternating 4/side.
5 sets of 4 reps (2/side) barbell split snatch progressive loading.
Work on advancing your kip in pursuit of a bar muscle-up.
2013 CrossFit Games Split Snatch WOD:
Complete 3 rounds for time of:
8 barbell split snatches alternating (75/115)
7 bar muscle ups (sub 1:1 Pull ups and Dips)
Run 400 meters
Finisher: 50 Calories Air Bike for time (Jake has done this in 38 seconds)