CrossFit
Strength
Snatch Grip Deadlift [Video]
Hang Snatch [Video]
Snatch [Video]
EMOM for 8 Minutes:
1 Snatch Deadlift + 1 Squat Snatch + 1 Hang Squat Snatch
Partner Conditioning
In 5 minutes, complete 150 Double Unders then Row for max Calories.
In 4 minutes, complete 100 Double Unders then Airdyne for max Calories.
In 3 minutes, complete 50 Double Unders then Ski for max Calories.
Bootcamp
2 rounds = 32 mins
4 mins:
200 M run/wall sit
1:.5 time (ex: if it takes you 30 secs to run, 15 sec wall sit)
* 2 mins rest
4 mins:
10 alt snatch
10 DB clean to press (like a MB clean with press OH)
10 DB alt reverse lunges
10 alt renagade rows
*2 mins rest
4 mins:
10 jumping jacks
10 sprawls
10 high knees (rt+lt=1)
10 plank jacks
*2 mins rest
*Then 4 mins of partner KB farmers carry
