Tuesday June 20, 2017

(Competition / OlyNastics)
Warm-up: Complete 1 round: (10 min)

SOD

3 x 3-5 Skin the Cat AND 5 x 3^ Heaving Snatch Balance

WOD

15 min AMRAP: Complete 2 rounds at 10 reps, then increase weight and reduce the reps by 2 for both movements. Once you have gotten to and completed 2 reps of the snatch and dips, go back up the ladder beginning with 4 reps of each until 15 minutes has passed.

10 BB Power or Squat Snatch (10 @60%, 8 @70%, 6 @80%, 4 @85% and 2 @90%)
10 Ring Dips