| a) WARM UP:
Grab a heavy sandbag in a bearhug – do the following: 3 rounds: – walk 1 length of the gym – 4 lunges – 2 ground to over shoulder – walk 1 length of the gym Finish with 20 dowel pass thrus and 20 overhead squats |
| b) Snatch Balance + OHS: (2+1) x 5 @ 77% of best snatch. Rest as needed.
c) Power Snatch + Snatch: (2+1) x 3, (1+1) x 4. Move up in weight each set if it feels comfortable. Rest as needed. d) Snatch Pulls: 4 sets × 3 reps @ 97% of best snatch. |
CrossFit and Personal Training 