CROSSFIT

STRENGTH

Power Snatch for load:
#1: 1 rep

BE MINE

AMRAP x 4 MINUTES
3 Power Snatches (115/75)
9 Box Jumps (24/20)

-Rest 1:30-

AMRAP x 4 MINUTES
2 Power Snatches (135/95)
6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES
1 Power Snatch (155/105)
3 Box Jumps

(Score is Total Rounds + Reps)

SPARK

PUMP

4 SETS Every 3:00
16 Single DB Strict Press (8ea)
16 Single DB Upright Row 8 (ea)

-Rest as Needed b/t sets-

(Score is Weight)

WORKOUT

EMOM x 10 MINUTES
MIN 1 – :45 KB Swings – Russian + American = 1
MIN 2 – :45 Dbl DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES
10 KB Goblet Squats
10 Dbl DB Hang Power Clean

(Score is WeIGHT)