Friday 6/30

No 11am tomorrow

1) 5-6 building sets, drop and quickly reset
Snatch Hi Pull
Power Snatch
Snatch

2) 15 min ALT EMOM:
Min 1: OHS x 3
Min 2: Strict Chest to Ring pull-ups x 4-8
Min 3: Strict Dips x 8-12- these should be done on Muscle-up height rings so do a muscle-up first

3) For Time:

800m Run

Then:

30-20-10

Deficit Push-ups (Rogue 45s/Rogue 35s)

21-15-9 

Pull-ups

Then,

800m Run 

4) Until the 30:00 cycle through the following:

10 Single Arm Ring Rows each arm

Double KB OH Walk -up and back

Double Heavy DB Farmers carry - up and back

:30 Face up Chinese Plank  ( https://www.youtube.com/watch?v=MzuN4fdmkgY )-add weight if possible.  Shoulder blades on box