Workout

I. ON A 20:00 RUNNING CLOCK

Build to 5RM Back Squat

Capacity Work

Backsquat 5x5 across

-Rest 5 minutes-


II. AMRAP x 2 MINUTES

Max Calorie Bike


Homework

 CONDITIONING

4 SETS (85%)

30 Cal Ski

30 Cal Row

400m Run


-Rest 3:00 b/t sets-


STRENGTH

Every 1:30 x 10 SETS

1 Below the Knee Hang Power Snatches + 2 Power Snatches*


EVERY :20 x 30 SETS

1 Power Snatch @ 75% of 1RM Power Snatch


*Moderate weight. Make them snappy and fast.

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource