• 1. Warmup
  • Dynamic Warmup
  • Then
  • Accumulate 1:00 in bottom of OHS
  • +10 OHS
  • :30 split stretch
  • :30 right foot
  • :30 left foot
  • :30 split stretch
  •  
  • 2. Strength (15 mins)
  • Overhead squat 3-3-3-3-3-3
  • *Build to max 3rep in 6 sets
  • Then 1 set of 15 @75%
  • 3. Met-Con
  • CrossFit open 11.1
  • 10min AMRAP
  • 15 Power Snatch 75/55
  • 30 Double Unders
  • 4.  Strength Accessory
  • Snatch Priority
  • Fast High Snatch Pulls(A) 4×3 at 1RM Snatch weightSets on clock0:00,1:30,3:00,4:30(B) then 3×3 at 110% of 1RM Snatch
  • PATIENT ELBOWS / FOCUS ON HIP ENGAGEMENT IF YOU ARE NOT COMPLETING EFFICIENT REPS DROP WEIGHT AND WORK ON TECHNIQUE.