1.) EMOM for 5 minutes
2 Snatches (full) @ 80
Then, when the clock hits 5:00
2 minute AMRAP of
Snatches (full) @ 80
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. The goal is to test consistency of technique and repeatability under load.
2.) WOD
1 minute ME Ring Dips
-then (no rest)
4 minute AMRAP of
15 OHS @ 95/65l
20 Pull-up
30 Double-Under
-then (no rest)
1 minute ME Ring Dips
-then (no rest)
4 minute AMRAP of
15 OHS @ 95/65l
20 Pull-up
30 Double-Under
-then (no rest)
1 minute ME Ring Dips
Extra Credit
1a) 3X20 UB GHD Sit-ups – rest 60 sec
1b) 3X60 Seconds of Freestanding Handstand Holds – rest 60 sec