Strength

Every 90seconds for 8 Rounds (12mins)
Hang Power Snatch + Hang Squat Snatch
Building with each set
add 5-10lbs each week

WOD

2 Rounds
5min AMRAP
5 DB Hang Clean & Jerk 50/35
5 DB Overhead Squats
5 Burpees Over the DB
-then 3min rest-

**Perform 1 round on the Right hand, then 1 round on the Left hand

Comp HW

6 sets every 90seconds
5 Touch and Go Squat Snatches 45-50% of 1RM

6 sets every 90seconds
5 Touch and Go push Jerks 45-50% of 1RM

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource