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)