Snatch Deadlift + Low Hang Snatch + Overhead Squat
Build to a heavy complex


8 Rounds of :20s/:10s (work/rest)
Alternate each movement
-KB Walking Lunges 55/35
-KB Swings 55/35
-Hollow Rocks

Comp HW

BPS Day 15
Muscle Clean - 95% of your 5RM, 6 reps, 4 sets, 2 minute rest
1 arm Overhead Squat - 85% of your 1-5RM that you established in testing, 10 reps, 2 Sets per arm, 1 minute rest between legs
Pull Up Bar Hang - Accumulate 2 minutes on a running clock, record time to accomplish including rest. If you completed this in over 5 minutes last week use a light band to assist you this week. If you were able to complete this in under 3 minutes last week, add a weight between 25 and 50 pounds that will make completing the task in under 3 minutes doable but difficult.

4min AMRAP
5 Chest to Bar Pull-ups
5 Handstand Push-ups
20m Shuttle Sprint


CrossFit Journal: The Performance-Based Lifestyle Resource