Essentials:
A.
12min EMOM
1. Single Arm Ring Pull x 5 reps per arm
2. Bottom of Push Up Hold on Parallettes x 20 sec
3. Hollow Body Hold x 20 sec
B.
8-6-4-2 For Time:
Dumbbell Snatch Right Arm
Jump Lunge
Dumbbell Snatch Left Arm
Jump Lunge
Fitness:
A.
12min EMOM
1. Strict Ring Pull Up x 3-4 reps
2. Strict Ring Dips x 3-4 reps
3. Hollow Body Hold x 20 sec
B.
For Time:
(Power Snatch + Hang Squat Snatch + Overhead Squat) x 8 complexes 65/45
(Power Snatch + Hang Squat Snatch + Overhead Squat) x 6 complexes 75/55
(Power Snatch + Hang Squat Snatch + Overhead Squat) x 4 complexes 95/65
(Power Snatch + Hang Squat Snatch + Overhead Squat) x 2 complexes 115/75
RX+: (65/45)(95/65)(135/95)(155/115)
Performance:
A.
12min EMOM
1. Archer Ring Pull Up x 3-4 reps per arm
2. Strict Ring Dips with turn out at top x 5-7 reps
3. Skin the Cat on Rings x 3 reps
B.
For Time:
(Power Snatch + Hang Squat Snatch + Overhead Squat) x 8 complexes 65/45
(Power Snatch + Hang Squat Snatch + Overhead Squat) x 6 complexes 95/65
(Power Snatch + Hang Squat Snatch + Overhead Squat) x 4 complexes 135/95
(Power Snatch + Hang Squat Snatch + Overhead Squat) x 2 complexes 155/115