CrossFit

A: Snatch + Hang Snatch + Overhead Squat

Every 2 minutes, for 20 minutes

B: 9:00 AMRAP

10 Alternating Dumbbell Snatches 22.5/15kg
6 C2B

RX+
10 Alternating Dumbbell Snatches 22.5/15kg
3 Bar Muscle Ups

Quick Fit

A: 15:00 EMOM

Assault
12/10 Cals for time

B: 12:00 AMRAP

20 Wallballs 9/6kg 10/9″
20 Box Jumps 24/20″
20 KB Swings 24/16kg

C: 4 Rounds

10 Sit-ups
10 V-ups
10 Tucks
Rest 1:00

Olympic Lifting

A: Snatch

Complete a single at 90, 95, 97, 99, 101% of 1RM
*8 Minute time cap to complete all work sets
*Clock starts at first work set

B: Paused Back Squat

*Work at 75% of your 1RM Back Squat
*2 second pause at the bottom of each rep
*Target 2.5kg increase per week

C: Deficit Snatch Pull

3×4; Rest 2:30
*Work at 75% of your 1RM Snatch. Maintain Tension on the bar for each rep in the sets
*Work from a 3-4 inch deficit
*Target 5kg increase per week

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