STRENGTH (Compare to: 7/4/2018)
RX
10 EMOM
1 Hang power snatch
2 Hang squat snatch
Scaled
10 EMOM
1 Hang power snatch
1 Overhead squat
1 Hang power snatch into squat snatch
METCON (Compare to: 7/1/2018)
RX
For time:
21-15-9
Overhead squats 30/20kg
Ring dips
Time cap: 7 min
Target: 5 min
Scaled
For time:
21-15-9
Overhead squats
Box pushups (or dips)
RX+
For time:
21-15-9
Overhead squats 43/29kg
Ring dips