Tuesday the 1st

snatch-squat

I.
3 Rounds
Row 200m
10 light Snatch Balance
14 Alternating Jumping Lunges

II.
Power Snatch 4×1
Then
Snatch Pull 4×1
Then
Snatch DL 4×1

III.
AMRAP 3 Minutes x 3
21 Burpees
ME Med-Ball Clean (30/24″)
*Rest 60s in between AMRAPs

IV.
3 Rounds
*12-9-6*
Bike for Calories
Ring Dips
Rest 60s

V.
Run 1 Mile
then
9-7-5
Muscle Ups
Squat Snatch 95/65#

 

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Filed under amrap, crossfit, fitness, Olympic Weightlifting, strength & conditioning, WOD

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