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): Snatch (12:00 – High Hang Snatch + Snatch)

B1): Back Squat (5@55%, 5@65%, 5@75%, 5+@85%; rest :90)

Base off of 90% of max.

B2): Pull-ups (4×5 AHAP; rest :90)

C): Bent Over Row (4×5 AHAP; rest :90)

Metcon

Metcon (Weight)

OTM x 20
odd – 7 swings
even – 3 HSPU (strict)
2 HSPU (kip)

Skill

Rope Climb 1-1-1-1-1