CROSSFIT
STRENGTH
EVERY 1:30 x 6 SETS*
1 Snatch Deadlift
+
1 Hang Snatch
+
1 Snatch
*Option to complete Squat or Power. Start light and build up to and past workout weight.
(Score is Weight)
POWER OUTAGE
5 SETS
15/12 Cal Bike Sprint
-Rest :30-
Max Unbroken Power Snatches (Athlete Choice, Moderate)*
-Rest 2:00 b/t Sets-
*Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.
(Score is Lowest Reps)
SPARK
STRENGTH
Power Clean for load:
6 X 3
RUSSIAN TWIST
6 X 20
FULL SEND
EMOM x 15 MINUTES
MIN 1 – :20 Max Cal Bike Sprint
MIN 2 – 15 Burpees Over the DB’S
MIN 3 – 5 Power Cleans (50’S/35’S)|(35’S/20’S)
(Score is Total Cals)