Lifiting:
EMOM x10
1 Snatch High Pull + Power Snatch (* choose load- you may only build as long as technique is good)
WOD:
7 rounds for time of:
5 Handstand Push-ups
3 Ring Muscle-ups
1 Power Snatch, 185/125 lbs
Scaled Version:
7 Rounds:
5 “Z” Press
3 Low Ring Transition + Jumping Ring Dip
1 Power Snatch (115/75)
** Goal is sub 12 minutes
Cool Down: 2-3xs 20sec each: 3-way Banded Shoulder Stretch