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12/15/2018

  • Writer: crossfitweld
    crossfitweld
  • Dec 15, 2018
  • 1 min read

Warm Up

3 rounds

- 4 rope pull-ups

- 6 dball deadlifts

- 8 hang power snatch (below knee)

- 10 single-unders + 10 double-unders


Strength

- 5 x 2 power snatch


*try for at least 3 heavy sets*


Conditioning (18 min cap)

4 rounds

- 30 double-unders

- 10 power snatches @ 95/65

- 5 dball over shoulder @ 100/80

- 2 rope climbs

 
 
 

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