CrossFit

Skillwork
Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat
Snatches, lighter than set 1
weight.
then,
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 85%
1 @ 90%
3 @ 80-85%
2 @ 85-90%
1 @ 90%+
1@ 95%+
Drop and reset on sets with
multiple reps. Rest 2-4
minutes between sets. Goal
is for all sets to be slightly
heavier than last time.

Barbell

Split Jerk
6 x 1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%