Warm-up
With an empty barbell
2 rounds of
10 overhead lunges
5 power snatches
5 squat snatches
5 thrusters
5 jumping barbell squats
Oly
Snatch
EMOM14
Odd- 2 Touch and Go Power snatches
Even- 1 Squat Snatch
-Start at 75-80% and ascend as able
Strength
Back Squat
2-2-1-1
WOD
8 Minute AMRAP
12 Box Jump Overs
6 Thrusters (135,95)
Rest 5 Minutes
8 Minute AMRAP
12 Ring Dips
6 Overhead Walking Lunges
Games- 135,95
Regional-115,80
Open- 95,65