8/15/16 – Snatch Progression Begins

rob overhead

CrossFit Performance

A. Hang Muscle Snatch – 3×3

B. Hang Power Snatch – 3×6

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AMRAP 12

12 Hang Power Snatch

30 Double Unders

*score is total reps completed

*use heaviest weight from B

CrossFit Fundamentals

A. Medball Clean Review

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AMRAP 18

20 Medball Cleans

200m Medball Run

20 Medball Situps

Olympic Weightlifting

A. 6 Heavy Cleans – no fails

B. Power Snatch – 6×1.1

*pause in catch

*heavy

C. Power Clean + Push Jerk + Jerk – heavy single

*2 fails

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3 Rounds

10 Hammer Curls (per arm)

12-15 DB tri extensions