A) Snatch
3 Snatches + 1 OHS
EMOM x 8 Sets
Building to a tough set from @ 50%
Keep the Complex Touch & Go
Work on cycling the barbell
Keeping it light & snappy, No misses ;)
*Squat Snatch if possible

14min AMRAP
50 Calories
40 Wallballs
30 Ring Dips
20 Squat Cleans

Scaled: 115/75, 14/10, Deficit Hand Release Push Ups
RX: 135/95, 20/14, Banded Ring Rips
RX+: 185/135, 30/20, Ring Dips

NO BOX DIPS!!!

Duration: Medium

Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that "redline" but do NOT pass it.
You should be getting close to being uncomfortable, but still putting out a high effort.