CROSSFIT
A. Power Snatch - 1 EMOM for 10 min- Start Moderate - add load every minute until heavy, finish at a tough single
B. OHS - 4x2 - rest 2 min
- full depth
- if still struggling with positions work with :02 pause in the bottom
+
7 Min AMRAP
7 Hang Power Snatches @95/65
7 Bar Facing Burpees
+
C1. Circling Back Ext - 3x3-5 each direction - rest 1:00 - easy movement work here
C2. Alt Arm/Leg Dead Bug - 3x10 - rest 1:00
___
ENDURANCE
A. Back squat 3x3; rest 2 min
B. Strict weighted pull ups, 3-4x4; rest 2 min
*sub assisted or banded
+
Teams of Two: (split evenly/one person working at a time)
AD 140 calories
100 Wall ball 20/14 10ft target
60 Pull ups
Run 800 m together
+
:30 sec couch stretch
:30 sec pancake
Side lying leg abductions with toes pointed inward, 8 reps per leg
x2
____
SPORT
A. Squat Snatch - 3 TnG EMOM for 12 Min - moderate loads - perfect catch - no running down reps
B. Clean and Jerk - 3x1.1 - rest :10/2 min
C1. 14 alt OH DB Lunges AHAP - rest :30 - arms fully locked out x3
C2. Snatch Balance - 3x12 - rest as needed
D. Sotts Press - 3x8-10 - rest 2 min - make sure that shoulder position is perfect in lock out position even if that means using a PVC Pipe
E. Front Squat @32x1 - 3x2 - rest 2 min
+
Row 500m @85%
50 DU
20 UB Thrusters AHAP
50 DU
rest 2:00
x4
