Friday

Main – CrossFit

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Warm-up

12 mins

(No Measure)

Snatch Position Drills & Snatch Barbell Warm-up

Weightlifting

15 mins

8 min EMOM

Performance: 3 Power Snatch

*Start at 40-50% and gradually move up without failing

Fitness: 3 Hang Power Snatch

Power Snatch (8×3)

Hang Power Snatch (8×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

400 M Run

10 KB Snatch (1.5/1)

10 Push Ups

10 Pull Ups
Fitness: Sub 5 Strict Pull Ups or 5 Ring Rows

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