Main – CrossFit


Hang Snatch (Heavy Double)

Ideally full squat, or as low as possible. Anywhere above the knee.


Metcon (Time)

100 Wall Balls (20/14lb to 10′)

*Every minute on the minute complete 5 burpees … STARTING with 5 burpees at 0:00

**Up to the coach to scale the number of burpees. These burpees should start under 15 seconds and never take longer than 30 seconds.


Power Clean (Touch and Go Power Clean )

55%x6x6 on 90 Seconds, then build to heavy set of 6


a) 3×10 beat swings + 4×3 box humps + 5×2 banded transitions


b) 10 min EMOM or 1 or 2 muscle ups


c) 3 rounds of :

3 sets of 2/3/4/5/6 unbroken muscle ups, rest 3:00 between sets.

(e.g. pick a number and complete 3 sets of 5 unbroken muscle ups, rest 3:00 and repeat for a total of 3 rounds).

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