Main – CrossFit

Hip Snatch + Snatch (Complex emotm 10mins)

High-Hang Snatch (10min to max out)

Metcon (Time)

Rx.

3 rounds for time

400m run

14x kb snatch 24/16kg (7x each arm)

7x bar muscle up

rest 5mins

4 rounds for time

15x cal row/air dyne

10x burpee 6” touch

5x push jerk 70/45kg

V1.

3 rounds for time

400m run

14x kb snatch 20/12kg (7x each arm)

7x c2b pull up

rest 5mins

4 rounds for time

15x cal row/air dyne

10x burpee 6” touch

5x push jerk 50/30kg

V2.

3 rounds for time

400m run

14x kb snatch 16/8kg (7x each arm)

7x pull up

rest 5mins

4 rounds for time

15x cal row/air dyne

10x burpee 6” touch

5x push jerk 40/20kg