CROSSFIT

Squat Snatch
Warm Up
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%
3 @ 80%
2 @ 85%
Rest 2-4 minutes between sets,
drop and reset between reps

BARBELL

Back Squat
2 x 4 @ 80%
2 x 2 @ 85%
1 x 1 @ 90%
1 x 1+ @ 90%