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


24min Team Relay (3-4 people)
20m High Bar Sled Push 45/25
10 Pull-ups
5 Handstand Push-ups
20 Low Bar Sled Push 45/25


CrossFit Journal: The Performance-Based Lifestyle Resource