Warm Up
3 Rounds
15 Band Good Mornings
“20 Crab Walk
15 Squats
“20 Spider Crawl
 
Prep (10 Minutes)
1×3 Hang Hi Pull+ 3 Hang Power Snatch
:30 Row
1×3 Hang Power Snatch+3 Jump to Ring Support
:30 Row
1×3 Hang Power Snatch+3 Ring Dip Negatives
 
Met Con
7 Rounds (In groups of 3, follow the leader)
Row 300 M
7 Hang Power Snatch (M:95/75/55, W:63/53/35)
7 Ring Dips*
*Scale Ring dips to Bar Dips or 7 Box Dips/round


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