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Main – CrossFit

Power Snatch (Heavy Double)


Metcon (3 Rounds for reps)

4 Minute AMRAP:

7 Hand Release Burpees

7 Chest to Bar Pull Ups

Rest 2:00

4 Minute AMRAP:

7 Sumodeadlift High Pulls (95/65lbs)

7 Push Press (95/65lbs)

Rest 2:00

4 Minute AMRAP:

7 Overhead Squats (95/65lbs)

7 Box Jumps (30/24″)

*Score each couplet as a “round”.


Metcon (No Measure)

Muscle Ups:

10 Rounds of:

30 Seconds on / 30 Seconds off


Build to Heavy Double TOUCH AND GO Power Clean


Touch and Go Clean (squat) – 6 sets of 6 every 90 seconds. Use 50% of max clean.

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