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 – 1RM )

Do NOT get overly psyched up for your attempts. Try to stay calm and collected.

B): Back Squat (1-1-1-1-1-1-1; rest 2:00)

A good plan to warm up would be to perform the following:
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 60%
2 @ 70%
1 @ 80%
All FAST reps up.
Do NOT get overly psyched up for your attempts. Try to stay calm and collected.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
7:00 Time Cap
Change HSPU to whatever upper body push you have been working on.
DL should be about 45-50%

Skill

Rope Climb 1-1-1-1-1