Wednesday, February 7th

Snatch

1RM snatch (power, if you squatted Monday's snatch)

+1 ME snatch (85%)

*15 min

 

Burn

400m run/500m row

40 SDLHP (70/53)

200m run/250m row

20 burpee pull-ups 

100m run/125m row 

10 8-count body builders

AMRAP in 15 min

*15 min

 

Skill

Rope climbs 

*10 min

 

CrossFit

100 double unders 

30 power cleans (135/95)

75 double unders 

20 thrusters 

50 double unders 

10 power snatches 

25 double unders 

*12 min

 

Weightlifting

5x5 snatch pulls; pause at knee (100%)

4x7 snatch balance (70%)

 

*20 min