Main – CrossFit
Warm-up
Snatch Warm-up (A) (No Measure)
8 High Hang Power Snatch (HHPSn)
8 Hang Power Snatch (HPSn)
8 Snatch 1st Pull (Sn1)
8 Power Snatch (PSn) + Snatch Balance (SNB)
Weightlifting
A): Snatch (12:00 to build to a Heavy Single)
B): Clean and Jerk (12:00 to build to a Heavy Single)
Metcon
30:00: Metcon (Time)
21-15-9-6-3 reps of:
Deadlifts 165/115
Under Overs 24″
50:00: Metcon (AMRAP – Reps)
AMRAP 10:00:
Burpee and Pull-up Ladder
2/2, then 4/4, then 6/6, etc
Continue until you hit 10 minutes