Snatch Work, every 90
3×3, Muscle Snatch
3×2, Semi Squat Snatch
3×1, Squat Snatch
Progressive overload
For Time, 22 min cap
Rest 1 minute after each round
Round 1: 7 Strict Pull Ups
Round 2: 7 PU, 10 BJO(30/24)
Round 3: 7 PU, 10 BJO, 15 Ring Dips
Round 4: 7 PU, 10 BJO, 15 Ring Dips, 45s Plank (FB 2 min)
Round 5: 45s Plank (FB 2 min), 15 Ring Dips, 10 BJO, 7 PU
Round 6: 45s Plank (FB 2 min), 15 Ring Dips, 10 BJO
Round 7: 45s Plank (FB 2 min), 15 Ring Dips
Round 8: 45s Plank (FB 2 min)