Friday

Main – CrossFit

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Warm-up

12 mins

(No Measure)

Snatch Position Drills & Snatch Barbell Warm-up

Weightlifting

18 mins

8 min EMOM

Performance: 2 Hang Snatch @ 55-60% of 1RM Snatch

Fitness: 2 Hang Power Snatch

Hang Snatch (8×2 @ 55-60% 1RM Snatch)

Hang Power Snatch (8×2)

Metcon

Metcon (No Measure)

4 Rounds NFT

1 TGU each side

5 Hollow Rocks

5 Arch Rocks

5 Tuck Crunches

5 Supermans

40 ft Crawl

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