Main – CrossFit
Warm-up
12 mins
(No Measure)
Snatch Position Drills & Snatch Barbell Warm-up
Weightlifting
18 mins
8 min EMOM
Performance: 2 Hang Snatch @ 55-60% of 1RM Snatch
Fitness: 2 Hang Power Snatch
Hang Snatch (8×2 @ 55-60% 1RM Snatch)
Hang Power Snatch (8×2)
Metcon
Metcon (No Measure)
4 Rounds NFT
1 TGU each side
5 Hollow Rocks
5 Arch Rocks
5 Tuck Crunches
5 Supermans
40 ft Crawl
