Warm-up
With your partner
100 Calories on the Ski Erg
-Spend 5-10 Minutes warming up Snatch complex.
Oly
Every Minute on the Minute for 10 Minutes
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
-Work on quickness under the bar for both snatch movements
Strength
Back Squat
2-2-2-2
Partner WOD
12 Minute AMRAP
3 Squat Snatches (155,105)
4 Ring Muscle-ups
5 Burpee Box Jumps
Games- 155,105
Regional- (135,95) 2 linked Mups
Open- 1 Muscle-up
For Max Rounds
Rest 3 minutes
8 minute AMRAP
For Max Calories
Minutes 0-4 Row
Minutes 4-8 Bike
One person works a time.