Main – CrossFit

Weightlifting

Snatch Complex (Power Snatch + Hang Squat + Squat Snatch)

Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible.
5 Hang Power Clean, 165/115 between every set of wall balls.