Warm up

2 rounds:

2 wall walks

5 empty barbell hang snatch high pulls

5 behind the neck snatch grip push presses

10 plate truck drivers

Snatch technique

4 min EMOM:

3 high paused power snatches (pause 1 sec above knee on the extension)

then, 4 min EMOM:

2 low paused power snatches (pause 1 sec below knee on the extension)

then, 4 min EMOM:

1 power snatch

Gymnastics

10 min alternating EMOM:

8-10 ring transitions from hang to low support

10 Russian dips on box

Gymnastics conditioning

Open WOD 19.4

For time:

3 rounds of:

10 Snatches 95/65 lbs

12 Bar Facing Burpees

— Rest 3 mins

3 rounds of:

10 Bar Muscle-ups

12 Bar Facing Burpees

Time cap: 12 mins (including 3 min rest period)

Open WOD 19.4 – scaled

3 rounds of:

10 Snatches 65/45 lbs

12 Bar Facing Burpees

— Rest 3 mins

3 rounds of:

10 Pullups

12 Bar Facing Burpees

Time cap: 12 mins (including 3 min rest period)

EVF360

Part A

10 min alternating EMOM:

8-10 ring transitions from hang to low support

10 Russian dips on box

Part B

Every 2 min on the minute, for 5 rounds:

16 plate overhead squats 45/35 lbs

Max situps in the remaining time

Immediately into, every 2 min on the minute, for 5 rounds:

15/12 cal row

10 pullups

— rest the remainder of the 2 min intervals

Immediately into, 3 rounds for time:

20 American KBS 24/16 kg

15 burpees

10 pullups

Time cap: 10 min