Trainer Warmup 15 Min.

Skill: Snatch Balance+OHS//Muscle Up/Ring Dip (20 Min.)

Competition: 20 Min. Practise the following:

1a: Practise Snatch Balances: Triples of Snatch Balance+ OHS, Focus on Foot work. @ 50% of 1RM OHS.
1b: Practise Muscle Ups.

Fitness: 20 Min. Practise the following:

1a: Practise Snatch Balances: Triples of Snatch Balance+ OHS, Focus on Foot work. Focus on Foot Work. Light weights, excellent mechanics!
1b: Ring Dips. 3-5  Reps. weighted or banded.

Open Prep:

7 Rounds for Time:

5 G2OH 55/35kg
3 OHS 55 /35kg
30 Dubs

Score: Time. Time Cap.: 15 Min. Scale weights as needed

Fitness:

5 G2OH 35/20kg
3 OHS 35/20kg
15 Dubs or 45 Singles.

Score: Time. Time Cap.:15 Min. Scale weights as needed