WARMUP

5 Min AMRAP
:10 Sec AB
8 Scap Push-Ups 
6 Snap To Hollows 
4 Snatch Balances 


 
PART 1 

4 Min EMOM 
2 High Hang Squat Snatches (55-65%)

4 Min EMOM
2 Hang Squat Snatches (65-75%)

8 Min EMOM
2 Squat Snatches (75-85%)


PART 2 

16 Min AMRAP
15 Box Jump Overs 
5/3 Bar MUs
10 Power Snatches 95/65
5/3 Ring MUs 

-Modify
-Lighter 
-5 C2B or Pull-Ups + 5 Dips Or 5 Ring Transition