STRENGTH:
Part #1 - Snatch
Spend 10:00 building in weight...
5 Sets of 3 - Tall Snatches
Part #2 - Snatch Complex
Spend 10:00 Building in weight...
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat
WOD:
4 Rounds For Time:
200m Run
10 Toes - To - Bar
SWEATFEST:
AMRAP in 20 Minutes:
20 Slam Balls
20 Pull Ups/ Ring Rows
20 Burpees
20 Sit Ups
CrossFit For Sport:
“Double MetCon”
WOD #1:
For Time:
50m Overhead Walking Lunge with Plate
40 DB Step Up 12”-20”
30 Seated Floor Press / 15 Handstand Push Ups
5 Wall Walks / 20m Handstand Walk
*10:00 Cap
WOD #2:
500m Row, directly into...
5 Rounds:
10 Pull Ups/Ring Rows
15 Air Squats
Directly into... 500m Row
*14:00 Cap
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