CROSSFIT

Skill

Snatch Technique

EMOTM 8 Minutes of:

-3 Position Snatch

EMOTM 8 Minutes of:

-Power Snatch

-OH Squat

-Squat Snatch

-OH Squat

MetCon

8 Minute AMRAP of:

1 HSPU

5 Double Unders

2 HSPU

10 Double Unders

3 HSPU

15 Double Unders

*Increase HSPU by 1 rep and DUs by 5 reps each round

CROSSFIT LIFT

Clean/Jerk Technique

Shoulder/Scapula Accessory

EMOTM 10 Minutes of:

-Power Clean (3) + Front Squat

EMOTM 10 Minutes of:

-Power Clean + Front Squat (2) + Split Jerk