Warm-up
2 Rounds
10 OHS
10 Drop Snatch Balances
10 Heaving Snatch Balances
*repeat with more weight
Oly
EMOM15
Snatch-3 different positions
Minute 1- High Hang+ Mid-Hang
Minute 2- Mid-Hang + Floor
Minute 3- Floor
WOD
3 Rounds In 3 Minutes complete
400m Run then Max Effort Strict Handstand push-ups
Rest 1 minute
In 3 Minutes complete
25/20 Calorie Bike
Then Max Effort Ring Dips
Rest 1 Minute
ADV – Strict Ring Dips