Strength/Olympic Lifting
Snatch
EMOM 4 Mins
3 Muscle Snatch
2 min rest
EMOM 4 mins
2 Hang Power Snatch
2 min rest
EMOM 4 mins
1 Full Snatch
*Weight increases each movement
*
WOD
11 Min AMRAP
600m Run
AMRAP
12 Ring Dips
9 Overhead Squats
@52.5/35kg
*
PEAK
3 Rounds not for time
Max ring muscle ups
4 Skin the cats
30 Second hanging L-Sit
100m Heavy farmers carry
*This is for quality not time