CrossFit

Squat Snatch

1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
THEN
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%

Rest 2-4 minutes between sets.
Drop and reset each rep.
Goal is for the last wave to be heavier than last week’s last wave.

Optional Accessory Work

4 Sets
20 Single Leg RDLs (10 per side, hold 2 DBs entire time)
20 Reverse Lunges
20 Curls
20 Presses
Rest 1:00-1:30 between sets

*All movements are done with 2 Dumbbells and should be light enough they can move through a whole round without stopping

Bootcamp

5 Rounds Of 3 Min AMRAP 2 Min Rest Between Rounds
5 Wall Ball Shots
5 Ring Rows/Banded Pull Ups
5 Burpees
Start Where You Leave Off

Barbell

Split Jerk
75-80-85
80-85-90
85-90-90+