Warm-up
EMOM 8
1. 15 Burpees
2. 10 Sots Press*
3. 15/12 Cal Bike
4. 10 Strict Ring Dips
*Scale to a training barbell or PVC pipe as necessary to complete this movement well. Focus on keeping your chest up and pressing the bar up and back into an active overhead position.
Oly
EMOM10
3 Position Snatch Pull
-High
-Mid
-Floor
@80-100% of Max Snatch
Strength
Overhead Squat
2-2-1-1-1
WOD 1 (10 Minute Cap)
21-15-9 reps for time of:
Dumbbell snatches (80,55)
Ring dips
Partner WOD 2
100 Burpees
200/150 Calorie Bike
300 Double Unders