CrossFit08844

13 May 2015

Warm Up: 3x10 trunk, cross sym
Kipping pull up progression
5x Front Squats/Push Press/Thrusters
5x High Hang Power Snatch/Hang Power Snatch/Power Snatch

Prep

Power Snatch + Thuster
2 sets of 6-8 reps of each exercise to build to workout weight

Part 1

Snatch
Build to a heavy single in 15 minutes

Perform 6-8 sets:
Sets 1-2: 3 reps @ 50-60% 1RM
Sets 3-4: 2 reps @ 70-80%
Sets 5-8: 1 rep @ 85-100% (only increase if successful and reps are clean)

Part 2

21-15-9 reps for time:
Pull ups
Power Snatch (65#)
Thruster (65#)

Time: 18:57