Strength
- High Hang Power Snatch, 2x2
- Hang Power Snatch, 2x2
- Power Snatch, 2x2
- Strict/weighted ring dips between sets
WOD
For reps of each movement:
- 30 sec ME strict ring dips, 30 sec rest
Then 10 min EMOM of:
- Odd: 30 seconds ME Power snatch, 135#/95#, 30 seconds rest
- Even: 30 seconds ME Front rack lunge, 135#/95#, 30 seconds rest
Then
- 30 sec ME strict ring dips, 30 sec rest