Warm Up:

400 m Run / 500 m Row

10 Dips

10 Pull Ups

100 Singles

20 Hollow Rocks

20 Sit Ups



EMOM x 12

1 Min 3 Hang Snatches

2 Min 3 High Hang Snatches

3 Min 3 Power Snatch from Ground

4 Min 3 Squat Snatches from Ground

Repeat x 3 & increase weight each round



3 Rounds for Time

5 Ring Muscle Ups (1= 3 Dips + 3 Pull Ups)

10 Power Snatches (135/95)

25 Box Jumps (24/20)

30 Cal Row

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