Friday the 16th

3 Rounds (NFT)
10 Hang Snatch 75/55#
10 Air Squats
10 Dislocates

Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

AMRAP (10)
5 Wallballs 30/20#
5 Box Jump Overs 24/20″
Climb the ladder: 10/10, 15/15, 20/20, etc.

3 Rounds
Run 400m
10 Strict HSPU
Rest :60

3 Rounds (NFT)
10 Lateral Raises
10 GHD Sit-ups
8 BB TGU (4 each arm)


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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

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