CROSSFIT

STRENGTH

EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
1 Power Snatch

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

(Score is Weight)

PACK RAT Pt1

1.) AMRAP x 8 MINUTES
3 Power Snatches (135/95)|(95/65)
6 Alt. Back Rack Lunges
9 Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

PACK RAT Pt2

2.) FOR TIME
6-9-12-9-6
Power Snatches (95/65)|(65/45)
Alt. Back Rack Lunges
Toes to Bar

(Score is Time)

FINISHER

FOR TIME
20-15-10-15-20
Alt. Hip Taps*
Tuck-Ups

*1 Rep= R+L.

(Score is Time)

SPARK

STRENGTH

Front Squat for load:
6 X 3

HEEL TAP OVER DB
6 X 12

DRYWALL

FOR TIME*
15-25-35-25-15
Up-Downs
Wall Balls (20/14)|(14/10)

*After Every Full Set, Complete 15 Sit-Ups

(Score is Time)