Warm-up:
Dynamic Warmup
T-Spine + Quad Smash
2 minute active squat hold w/ KB
T-Spine + Quad Smash
2 minute active squat hold w/ KB
Weightlifting:
Snatch (EMOM10 – Build)
Metcon
For Time:
7/5 Ring Muscle Ups
14 Power Snatches (115#/80#)
21 Overhead Squats
14 Power Snatches
7/5 Ring Muscle Ups
14 Power Snatches (115#/80#)
21 Overhead Squats
14 Power Snatches
7/5 Ring Muscle Ups
