Main – CrossFit
Warm-up
Glute Activation (No Measure)
Dynamic
+
5 Minutes of:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
Weightlifting
Hang Power Snatch
Snatch Tech Work
5 Muscle Snatches
5 Scare Crows
5 Hang Power Snatch
RX+
Hang Power Snatch + Snatch Push Press + OHS
(3+2+1) x 2 (95/65)
Weightlifting
Clean Grip Dead Lift (3 x 6-8 @ 70% (Of 1RM of Clean))
Metcon
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Cool Down
Prone Wall Squat Holds
:30 Sec x 4