500 M run
3 rope climbs
9 ring dips via MU (men)/ ring dips for ladies
4 rds
3 rope climbs
9 ring dips via MU (men)/ ring dips for ladies
4 rds
Part A: Snatches
On the 2 minutes x 10
3 full snatches at increasing loads
Part B: Back squats
5x6 at increasing loads.
Start at roughly 60% and work up on every set with the aim of finishing a little above 80%