Main – CrossFit

Warm-up

Snatch Warm-up (No Measure)

With an empty bar, perform the following:
5 Snatch Grip Jump & Shrug
5 Snatch Grip High Pull
5 Muscle Snatch
5 Overhead Squat
5 Snatch Balance
3 Sotz Press
3 Duck Walk Steps Forward
3 Duck Walk Steps Backwards

Weightlifting

High-Hang Snatch (Establish 1RM in 15 Minutes)

Metcon

Metcon (AMRAP – Reps)

5-AMRAP
5 Pull-up
10 Push-up
15 Squat
2 Minutes Rest
5-AMRAP
5 Squat
10 Push-up
15 Pull-up