Crossfit
Skills
10 minutes of Handstand Work
WOD
For time:
40-30-20-10
Wall Balls (20/14)
Sumo High Pulls (75/45)
Oly
With barbell only:
(x3) BNK Press (clean grip), BNK Snatch Grip Press.
(x3) BNK Snatch Grip Push Press, BNK Snatch Grip Push Jerk.
(x3) Power Snatch: from mid-thigh, above knee, below knee.
(x3) Complex: 1st Pull + Full Squat Snatch.
*Perform 1st Pull, then return to ground before performing squat snatch.
Then @ 50% 1RM
(x3) Complex: 1 Power Snatch + 3 Overhead Squats
(x3) Snatch Pulls from mid-thigh, above knee.
(x3) Snatch High Pulls from above knee, ground.
Full Squat Snatch (3-3-3) @ 75%, 80%, 85% 1RM
30 sec. reset b/t reps., 90 sec. rest b/t sets.
*BNK = Behind the neck.