CROSSFIT

STRENGTH

EVERY 1:30 x 6 SETS*
1 Snatch High Pull
+
1 Hang Power Snatch
+
1 Power Snatch

*Start Moderate-Light and build up to Moderate-Heavy.

(Score is Weight)

ADDING UP

AMRAP x 15 MINUTES
1 Power Snatches (155/105)|(115/75)*
15 Box Jumps (24/20)
100m Run

*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).

(Score is Rounds + Reps)

OPTIONAL FINISHER

2 SETS
8/8 Single Leg Glute Bridge-Up
-Immediately Into-
15 DB Glute Bridge-Ups
-Immediately Into-
:45 Glute Bridge Hold

-Rest as Needed b/t Sets-
(No Measure)

SPARK

STRENGTH

With 2 DB’s EVERY 2:00 x 6 SETS*
3 Hang Muscle Cleans
+
2 Hang Power Cleans
+
1 Front Squat

*Keep All Sets Mod-Light. Clean Technique Day.

THE HEAT

AMRAP x 10 MINUTES
8 Front Squats (50’s/35’s)|(35’s/20’s)
8 Hang Power Cleans

(Score is Rounds + Reps)

800M FOR TIME