CROSSFIT

WARM UP

30” / 20” x 6:

- Shuttle Run

- Bottom Squat Hold

- Overhead Bar hold

STRENGTH

A. EMOM 5

Snatch complex:

- 1 Snatch Deadlift

- 1 below the knee power Snatch

- 1 Overhead Squat

B. 5 Supersets:

- 5 Push press

- 12 / 10 / 8 / 6 / 4

- plate / DB Side Raises

WOD

For time:

40 - 30 - 20 - 10

- KB Swing

- Single under

10 - 8 - 6 - 4

- power snatch