CROSSFIT- 

Skills: 15 minutes of muscle-up progression work.

 

Metcon:

5 minute Amrap of ….

30 double unders,

10 power snatch (95/65).

2 minute rest, then,

5 minute Amrap of ….

10 front rack lunges (95/65),

5 handstand push-ups.

 

Weightlifting (OLY)

Power Snatch + 2 Overhead Squats (3-3-2-2) @ 60%, 65%, 70%, 75% of 1RM.

Back Squat (3-3-3-2) @ 70%, 75%, 80%, 85% of 1RM.

Snatch High Pull with halt @ knee (3×4) @ 80% of 1RM Snatch.