CrossFit

A. Snatch

3 Position Snatch (Floor, Low Hang, Hang)

1 Complex every 2 mins for 10 mins starting at 0:00

@65% – 75% of 1RM

EMOM 16

– :40 AMRAP DB Snatch 50/35

– :40  Cal Bike

– :40 AMRAP Burpees

– Rest

*score cals + reps all day

Purpose and Desired stimulus:

– Snatch technique complex @moderate loading

– Open Movement intervals

– :40 continuous effort each interval

Scale to ensure the desired purpose and stimulus are met with the following

Scaling options:

– Scale weight to ensure consistent effort and good technique

MFIT

Mobility:

Couch Stretch

1 min per leg x 2

Activation

Glute Bridges + Tuck Jumps

10 reps each x 2

FBB:

“3 Rounds in a contiuous circuit”””

A1. Tempo Goblet Squats 31X1 12 reps; rest :15

A2. Mountain Climbers 24 Reps; rest :15

A3. Wall Sit :45 – :60; rest 1:30

Conditioning:

15 MIN Continuous Row for Cals

every 3 mins starting at 0:00 perform

5 Burpees

10 Situps

15 Squats

*score Cals