08/16/2019
- crossfitweld
- Aug 15, 2019
- 1 min read
WARM UP
"AMRAP 6"
- 5 Muscle Snatch @45/35
- 10 Kip Swings
- 5 Dips (Ring or Bar)
- 30 sec Machine
STRENGTH
Snatch Complex
"3 Position Snatch"
- 5x1 (High Hang/Low Hang/Power)
...then...
- 3x3 Snatch Pull (@95-100% of 1RM)
CONDITIONING
"Open 16.3"
AMRAP 7
- 10 Power Snatch @75/55
- 3 Bar Muscle Ups
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