CrossFit
For load:
Deadlift 8-8-8-8-8
(add 20lbs/10lbs each set)
AMRAP 12:00
3 Strict Press 95/65
6 Bar Dips
9 Pull-ups
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CrossFit Competitor
Power Snatch (touch and go)
65% 1×3
70% 1×3
75% 3×2
60% 1×5+
based on power snatch 1rm
Snatch Pull from block (below knee)
90% 2×3
100% 3×2
Snatch Grip Push Press + OHS
65% 3+3, 3+3
70% 3+3
75% 3+3, 3+3
6 rounds for total reps:
:30 Bar Facing Burpees
1:00 Rest
