CrossFit:
A. Burg. warmup
- dip shrug 2. scarecrow 3. muscle snatch
B. Hang power snatch from hip/above knee
C. snatch balance
D. Overhead squat
A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3
*start around 30% of 1rm OHS and build in ~5% jumps
0: 30% 2: 35 4: 40 6:45 8:50
B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2
*if OH position allows, continue adding in 5% jumps
10: 50-55 12: 60 14: 65 16: 70 18: 75
C. E2 min x 10 min: overhead squat (from rack) 1-1-1-1-1
*same as above, continue building if possible;
20: 75-80 22: 80 24: 85 26: 90 28: 95 30: bonus 100+
