Main – CrossFit

Warm-up

Snatch Warm-up (B) (No Measure)

5 High Hang Muscle Snatch
5 Snatch Balance
5 Drop Snatch
5 High Hang Snatch
5 Hang Snatch
5 1st Pulls
5 Snatch

Weightlifting

A): Hang Snatch + Snatch (12:00 – HVY for the day)

B): Back Squat (4 x [2.2.2] @ 80%; rest :20/2:00)

These are called cluster sets. Hit 2 reps, rest :20, unrack and hit 2 more. After hitting 2 reps 3 times, rest for 2:00. Keep all reps STRONG AND FAST!

C1): Weighted Chin Ups (8-8-6-4; rest 1:30)

C2): Single Arm Dumbbell Row (3 x 10; rest 1:00)

Metcon

Metcon (No Measure)

EMOM x 7:00
3 Deficit HSPU (3s down)

Skill

Every 2:00
A1) Swing 10-10-10-10-10 [HVY]
A2) Rope Climb 1-1-1-1-1
A3) HSPU 3-3-3-3-3