Strength

Power Snatch + 2 Low Hang Squat Snatches
4x1+2 Across starting at 65% of 1RM Snatch
5-10lb increase each week

 

WOD

"Fran"
21-15-9
Thrusters 95/65
Pull-ups

L3: "Heavy Fran"
15-12-9
Thrusters 135/95
Chest to Bar Pull-ups

 

Comp HW

2 sets
30s AMRAP Hang Power Snatches at 45% of 1RM
Tabata Assault Bike
8 rounds (20s work, 10s rest)

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource