Main – CrossFit
Warm-up
12 mins
(No Measure)
Snatch Position Drills & Snatch Barbell Warm-up
Weightlifting
15 mins
8 min EMOM
Performance: 3 Power Snatch
*Start at 40-50% and gradually move up without failing
Fitness: 3 Hang Power Snatch
Power Snatch (8×3)
Hang Power Snatch (8×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
400 M Run
10 KB Snatch (1.5/1)
10 Push Ups
10 Pull Ups
Fitness: Sub 5 Strict Pull Ups or 5 Ring Rows
