CROSSFIT

Lift

i) Snatch Pull 3-3-3-3-3 (Work Up To 110% 1RM Snatch)

ii) Snatch + Hang Snatch 5×1 (Ascending)

MetCon

For TIme:

5 Pullups

10 Pushups

15 Air Squats

50′ HSW OR 100′ Bear Crawl

10 Pullups

20 Pushups

30 Air Squats

50′ HSW OR 100′ Bear Crawl

15 Pullups

30 Pushups

45 Air Squats

50′ HSW OR 100′ Bear Crawl

20 Pullups

40 Pushups

60 Air Squats

50′ HSW OR 100′ Bear Crawl