Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

500 m Row

2 Rounds Naked Bar Snatch Complex

5 Snatch Grip DL

5 Snatch High Pulls

5 High Hang PS

5 OHS

Movement Prep

6 mins

(No Measure)

Pigeon Stretch

3×10 Weighted Pass Throughs

Weightlifting

25 mins

Power Snatch

*Fitness Hang Power Snatch

*5 minutes to work up to 60% of 1RM

snatch

3 TNG PS @ 60%

3 TNG PS @ 65%

3 TNG PS @ 70%

2 TNG PS @75%

2 TNG PS @80%

1 TNG PS @ 85% every 30 seconds for 10 reps max or until you fail

*Rest 1 minute between each

Hang Power Snatch (3, 3, 3, 2, 2, 10×1)

Power Snatch (3, 3, 3, 2, 2, 10×1)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min time cap! Scale accordingly, you just did a lot of Power Snatch!

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