Strength

2 Snatch Grip Push Press + 2 Heaving Snatch Balances
5 sets of 1 across
Start at 65% of 1RM Snatch
Target a 5-10lb increase each week

Snatch Balance can be scaled to overhead squats

WOD

For Time:
9 Overhead Squats 95/65
9 Toes to Bar
15 Front Squats 115/85
15 Toes to Bar
21 Back Squats 135/95
21 Toes to Bar

Level 3:
Men 135/155/175
Women 95/105/115

Comp HW

BPS Day 13
Overhead Hold. Accumulate 2 minutes on a running clock.
Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.
Under 4 but over 3 minutes last week - Keep the Weight
Over 4 minutes - Decrease by 10% for every minute over
Under 3 minutes - Increase by 10%
With 100% of the weight of your established 8-10RM 1 Arm High Pull - Perform 10 reps. 3 Sets each arm, 1 minute rest between arms.

4 RFT
250m Row
5 Burpees

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource