Main – CrossFit

Warm-up

Snatch Warm-up (A) (No Measure)

8 High Hang Power Snatch (HHPSn)
8 Hand Power Snatch (HPSn)
8 Snatch 1st Pull (Sn1)
8 Power Snatch (PSn) + Overhead Squat (OHS)

Weightlifting

A.): 3 Position Snatch (10:00 build to a moderate load – quality)

High Hang, Hang, & Floor

B1.): Back Squat (3×12 Rest :90 )

B2.): Pull-ups (3×5 Rest :90 )

C.): Bent Over Row (3×8 Rest :90)

Metcon

Metcon (No Measure)

OTM for 20:00
Odd: 5 Kettle Bell Swings (Russian)
Even: 1-3 Strict Handstand Push-ups

Skill

Rope Climb 1-1-1-1-1