Thursday

Main – CrossFit

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Warm-up

7 mins

(No Measure)

3 Rounds
5 Burpee Broad Jumps
10 PVC Pass Throughs
10 PVC OHS

Movement Prep

3 mins

Thoracic Bridge (No Measure)

2×5 each side

Naked Bar Muscle Snatch (No Measure)

2×5

Weightlifting

40 mins
*Power Snatch – start with 50% and build to technically sound singles
*For Paused DL +10-15% more than heaviest single

Low Hang Power Snatch (3, 3, 3, 2, 2, 2, 1, 1, 1)

Snatch Grip Paused DL (4×3)

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