Main – CrossFit

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10 mins

Snatch Grip Bar Complex (No Measure)

Use Naked Bar
3 Position Drill x10
Power Snatch
2×5 Position 1
2×5 Position 2
2×5 Position 3

Movement Prep

5 mins

Pass Throughs (No Measure)

2×10 each direction

Thoracic Bridge (No Measure)



20 mins

Power Snatch (7×2)

7 min EMOM
*Work up to a comfortable weight that you can hit for a double
*You should not be failing very often or at all on these reps
*10 mins to get to working weight


Metcon (10 Rounds for reps)

10 Minute Intervals – 30 on 30 off
Wall Balls (20/14)


Pull-up Improvement Work (No Measure)

Strict Pull Ups 5,5,5
Medball- Hollow Snaps 5,5,5,


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