Friday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Position Snatch Drills x 10
Naked Bar Power Snatch
3×3 Pos 1
3×2 Pos 2
3×1 Pos 3

Movement Prep

5 mins

Pass Throughs (No Measure)

2×10 each direction

PVC OHS (No Measure)

x10

Weightlifting

25 mins

Overhead Squat (10 Mins to Find Heavy 2 Rep OHS)

Snatch Balance (10 Mins to Find Heavy 1 Rep Snatch Balance)

Metcon

3 rounds (8.29.14) (Time)

5 Power Snatch (65% of 1RM)
10 Bar Over Burpees

**Pick a weight you will not fail any snatches.
**Reset on all snatches.

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