2 Snatch Grip Push Press + 2 SnGr Jerks + 2 OHS
4 sets Across
Start at 50% of 1RM Snatch
5-10lb increase each week

Partner WOD

10min AMRAP
5 Push-ups
5 Box Jumps 24/20
5 Overhead Squats 95/65

Partner 1 must complete a full round before the other can start

Level 3: Ring Dips

Comp HW

Bench Press 5x5 across, you pick weight
Alt. DB Bicep Curls 5x8/each arm


CrossFit Journal: The Performance-Based Lifestyle Resource