Warm up: Coach’s Choice
Strength/Skill: Hang Power Snatch
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP.
Hang Power Snatch: 10 x 1
Stimulus/Focus: Use 85% of the heaviest. Complete one rep EMOM for 10 minutes.
WOD: 6 RFT (12 Minute Cap)
3 Hang Power Snatch (115/75)(75/55)
6 Ring Dips
12 Wall Balls (20/14)(14/10)
Stimulus/Focus: Strive to complete each movement unbroken. Choose a ring dip scale that challenges you.
Cool Down: 3 Rounds
10 Ring Rows
10 Toes to Rings
OR
ROMWOD