Its Ring-Dip-Thirty, time to get strong!
Warm Up
2x
Run (down and back)
High knees (down and back)
Run
Butt Kicks
Run
Bear Crawl
Run
Crab Walk
Barbell Warmup
Mobility:
~ Dislocates/Kips
~ Down Dog/Cobra
~ Calf Stretch
~ Individual
Workout
A. 3 Position Snatch
1 - High Hang
2 - Hang (above knee)
3 - Hang (below knee)
B. "12.3"
AMRAP 18:00
15 Box Jumps (24/20)
12 Push Press (115/75)
9 T2B
Additional Conditioning
Every 2:00 x 5 rounds:
15/10 Cal AD + 7 Burpees