A. Warm up
PVC
Snatch Tech
B. 12 Min. EMOM
Snatch
1-4 Min. build to 65%
3 P. Snatches + O/H Squat
5 – 8 Min. @75%
2 Snatches + O/H Squat
9 – 12 Min. @85%
Snatch + O/H Squat
*Pause to transition weight
C. 10 Rounds For time (30 min. cap)
45 Double unders
9 Deadlifts @225/155#
Every 3rd min. do 12 burpees
D. 3 Rounds
1 Min. HS hold or plank
30 Hollow rock sit ups
Rx Program
Front Squats
10 x @50% w/2 sec. pause
10 X @60% w/1 sec. pause
5 x @75% w/1 sec. pause
5 x @80%
5 x @85%
Hanging lateral knee raises x 12 per
Oly:
Snatch Pulls
Warm up
4 x 2 @85%
CrossFit.com
2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute
