CrossFit

SKILL WORK
For 15 Minutes, Practice the following complex with perfect mechanics:

1 Power Position Power Snatch*
1 Hang Power Snatch, Above Knee
1 Hang Power Snatch, at knee

*After 3 sets, athletes may eliminate the Power Position portion of the complex ONLY if the coach deems that their proficiency has earned the right to do so. Mechanics > Intensity.

May be done as drop and reset or without dropping the bar, but do not allow grip fatigue to alter your movement patterns.

Stimulus: Technique/Heavy
Rest: As Needed

WOD
AMRAP 7 Minutes
50 KB Swings 53/35lbs
40 Calorie Row
30 Toes to Bar

Feel: Muscle Overload
Pacing: Sustain

Barbell

power clean + 2 split jerks

waves building in weight