CrossFit
Strength
Complete 8 sets of the following complex:
2 Low Hang Power Snatch (Below Knee) + 1 Squat Snatch + 2 Overhead Squats
Start light only work up in weight if technique is solid.
Conditioning
For Time:
30 Dumbbell Snatch (#50/35)
Then 5 Rounds Of:
• Run 200 meters
• 15 Kettlebell Swings (#55/35)
• 9 Toes to Bar
Then 30 Dumbbell Snatch
Bootcamp
A)
Amrap for 20 minutes
20 Box Jumps
20 Wallballs
200m Run
20 Sprawl to Ball Slam
20 RKBS
B)
4 rounds not for time
12 Single Leg V Ups
12 Standing Oblique Crunches w/KB (per Side)
12 Hanging Strict Knee Tucks
12 Turf Sprints (each width = 1; 6 down/backs)
Rest 1 minute between rounds
C)
Optional 50 Cals on the Bike
