Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch to Overhead Squat
-Into-
2 Rounds
15 Ring Rows
6 High Jumps
Strength
Snatch
EMOM X 4 Sets X 2 Reps @ 60% 1RM
WOD
For Time
COMPETITIVE
40 Strict Pull-Ups
Every Break Do 10 Box Jumps (24/20)
PERFORMANCE
40 Pull-Ups or Feet Elevated Ring Rows
Every Break Do 10 Box Jumps (20)
LIFESTYLE
40 Feet Elevated Ring Rows or Ring Rows
Every Break Do 10 Box Step-Ups