A. Skill:
3-position Snatch – 15min to 1RM
*Note: Position #1 is from hi-hang (vertical torso), position #2 is from hang (top of knee), position #3 is from ground. ALL snatches should be full squat!
B. MWOD:
First Rip Barbell Smash party
C. WOD:
Run 800m
-then-
3RFT
12 Ring Dips
8 Pull-Ups
-then-
Run 800m
*Notes: This WOD should be done ALL OUT with absolute minimal breaks. If you cannot do that, you did not scale properly. (Just don’t use that as an excuse to sandbag)
