3 Position Snatch Deadlift
4 x 3 Across
Start at 100% of 1RM Snatch
5lb increase each week

Perform a 1sec pause in each position for each rep
- Pause 2inches above ground
- Pause at knee
- Pause in the hip


Teams of 3
60m KB OH Walking Lunge 55/35
150 Double Unders
90 Wallballs 20/14
9 Rope Climbs
90 Wallballs
150 Double Unders
60m KB OH Walking Lunge


CrossFit Journal: The Performance-Based Lifestyle Resource