Focus:

EMOM x 5 -empty Bar

1 Snatch extension

1 Scare crow

1 snatch balance

 

minute rest and loading

 

EMOM x 5

2 Power Snatch 

3 OHS

 

WOD:

Amrap 7mins

3 Snatch 135/95

7 Pullups

3mins Rest

Amrap 7mins

3 Push Press 155/105#

7 Ring Dips

3mins Rest

Amrap 7mins

3 Deadlifts 185/125#

7 Air Squats