Main – CrossFit

Weightlifting

Power Snatch (Snatch EMOMx15)

EMOMx15
Min 1: 30# under PR
Min 2: 25# under PR
Min 3: 20# under PR
Min 4: 15# under PR
Min 5: 10# under PR
Repeat 3x

Record your heaviest Snatch which you should end up doing on the 5th minute a total of 3 sets of 1 Snatch.

Metcon

G-Force (Time)

20 Thrusters
20 Hang Cleans
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95lbs
Girls: 65lbs

Scaled: 2 Burpees