Strength/Skill

extended warmup for the Snatch

CONDITIONING

THREE AMRAPS

AMRAP x 5 MINUTES

15 Wall Ball (20/14)

5 Hang Power Snatch @ 95/65


-Rest 2:00-


AMRAP x 5 MINUTES

Max Calorie Row/Bike 


-Rest 2:00-


AMRAP x 5 MINUTES

5 Wallball

5 Hang Power Snatch



Finisher

3 SETS

10 Romanian Deadlifts*

40 Glute Bridges**


-Rest as Needed-


*Slow descent, performed w/ workout weight

**Fast and unbroken

Capacity Work 

THREE AMRAPS

AMRAP x 5 MINUTES

15 Wall Ball

5 Wallball Ground to Overhead


-Rest 2:00-


AMRAP x 5 MINUTES

Max Calorie Row


-Rest 2:00-


AMRAP x 5 MINUTES

5 Wallball

5 Wallball Ground 2 Overhead 

 

Homework - Choose One

Snack Work

Back Squat - 3x12 @ 55%, rest as needed 

DB Strict Press - 3x12, moderate, rest as needed  

EMOM 5 Min

5/5 Single Arm Bent Over Row

Conditioning 

6-10 Sets @ 80%

1 min Bike

1 Min Burpee

1 Min Rest

Strength

12-9-6

Clean & Jerk @ 135

Power Snatch

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