CROSSFIT

STRENGTH

5 SETS*
1 Snatch Pull

• 
  1 Snatch High Pull
  +
  1 Muscle Snatch

*Start Light and build to Moderate.

WONDER WORKING POWER

10 ROUNDS FOR TIME
100m Run
3 Power Snatch (135/95)
5 Burpees Over Bar

(Score is Time)

COOL DOWN

FOR RECOVERY
2:00 Olympic Wall Squat
1:00/1:00 Twists Cross Stretch (R/L)
1:00 Corpse Pose

(No Measure)

SPARK

PUMP

4 SETS ON A 12:00 CLOCK
10 KB Sumo Deadlifts 70/53
10 KB Goblet Squats
6/6 SA DB Strict Press 50/35

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

3 SETS FOR MAX REPS
1:00 – Single DB Thrusters (:30/:30)
1:00 – Toes To Bar
1:00 – Step-Ups (No Weight)
1:00 – Plank Hold
1:00 – Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

FINISHER

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)