Main – CrossFit
3 Goblet Squats W/ Blue Band
3/3/3 Snatch Press W/ PVC
Then with an empty bar:
5 Snatch Deadlift [Pull]
5 Dude Pull
5 High Hang Snatch
A) Take strictly 5:00 to warm up to 75% of your Snatch or as close to it as you can and still comfortably make lifts with the complex.
B) Take 6:00 after the Snatch complex to warm up to your Back Squat weight.
A): Snatch Deadlift + Dude Pull + High Hang Snatch + Snatch (5 x [1+1+1+1] @ 75%; E2M)
B): Back Squat (10×3; @ 75%; E:1:50)
C): Metcon (Time)
A) Reverse Hyper – 20
B) Romanian Deadlift – 10
No more than +90# on A, and use the same weight as last week on B.