BASECAMP

EMOTM x 10

Odd: 5 DB snatch left arm + 5 SA DB OHS

Even: 5 DB snatch right arm + 5 SA DB OHS

Conditioning: 3RFT

5 Strict Ring Dips

10 Box Step Overs with DB (20/24″ & 35/50#)

40 DU/100 Singles

VERTICAL X 

EMOTM x 10

1 Snatch Balance + 1 OH Squat with 5 Second Pause

1 x 20 Back Squat @ 65%

Conditioning: 3RFT

5 Strict Ring Dips

10 Box Step Overs with DB (20/24″ & 35/50#)

40 DU