Warm-up:
Move Steady Through
25 Bar Facing Burpees
25 Empty Bar Hang Power Snatch
25 Bar Facing Burpees
Strength:
Power Snatch
7×3 Touch and Go
70%+
Lite
12 min EMOM:
6 Alt. DB Snatches
Metcon:
RX
3 Rounds
10 Overhead Squats 135/95lbs (RX+ = 155/115)
20 Ring Dips
30 Box Jump Overs 24/20″
SCALED
3 Rounds
10 Overhead Squats 95/65lbs
20 Ring Dips
30 Box Jump Overs 24/20″
LITE
3 Rounds
10 DB Overhead Squats
20 Push-ups
30 Box Jump Overs
Sidework:
For Time
100/70 Calories on AAB
Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups