15 Minutes, work up to a heavy:

3 Rep Hi-Hang Squat Snatch

-then- 

FOR TIME: 

18-15-12-9-6-3 (20 min cap)

Front Rack Walking lunges @ 85/55

Wallball @ 20/14

 

Level III

155/95

 

Level II  

...as Rx'd

Level I

Alternate Between: 

a) Technique work : Hi-Hang Power Snatch + 1 OH Squat @ empty bar 

B) work up to a moderate 3 rep Front Squat

walking lunges @ 45/25/10# plate

 

Competitor Homework

1) work up to a heavy 5 rep front squat, then 1 set of ME(minus 2) @ 75% of the 5 rep.  

-then-

Alternate movements, 3 sets with 60 seconds rest between them:

A) ME C2B Pullup

B) 15 Weighted GHD Situps, AHAP 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource