CROSSFIT

Strength

On a 15 Minute Clock
1 Power Position Squat Snatch
1 Hang Squat Snatch Above Knee
1 Hang Squat Snatch Below Knee
Rest 1-2 minutes between sets

After 3 sets, remove the Power Position
Snatch and only perform the 2 hang
snatches.

METCON

For Time
15 Hang Power Snatch 135/95lbs
10 Wallballs 20/14lbs
10 Hang Power Snatch 135/95lbs
20 Wallballs 20/14lbs
5 Hang Power Snatch 135/95lbs
30 Wallballs 20/14lbs

BOOTCAMP
20 Min Clock
1-2-3-4-5-6-7-8…….
DB Snatch
1-2-3-4-5-6-7-8….
Wall Balls
10-20-30-40-50-60-70-80…
single/Double Unders

BARBELL
Back Squat 6×4 @ 80%