A – 5 rounds of

Squat Snatch 1, 1 (max 10sec between reps)

2mins between sets

B – Complete as many rounds as possible in 15 minutes of:

• 7 squat snatches

• 14 strict ring dips

Men: 75kg

Women: 50kg

Scaling

This couplet will challenge you with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the ring dips so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

7 squat snatches

14 assisted ring dips

Men: 61kg

Women: 43kg

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

7 squat snatches

14 knee push-ups

Men: 30-50kg

Women: 20-35kg