| Speed Dial | Competitor/Strength Dial |
| Part 1
5 rounds for time of: 200m run 12 power snatches, 95-75/55 12 burpees OTB Part 2 EMOM x 5: 4 Snatch @ 50% *technical work this should feel sound Extra (optional post wod): A1) 3 x 15 – 20 UB TTB A2) 3 x 5 weighted ring dips, rest 1 min |
Part 1
EMOM x 5: 1-3 Snatch @ 70% *technical work this should feel sound Part 2 3 rounds for time of: 400m run 12 power snatches, 115-135/95-85 12 burpees OTB Extra (optional post wod): A1) 3 x 15 – 20 UB TTB A2) 3 x 5 weighted ring dips, rest 1 min |
