Fitness
3 sets
DB/BB Push press x 6-8 reps
Single leg KB DL x 6-8 each
DU practice x 30-45 seconds
10 minutes
Power snatch skill work
10 minute AMRAP
30 DU
15 KB swings
Performance
3 sets
DB/BB Push press x 6-8 reps
Single leg KB DL x 6-8 each
DU practice x 20-30 UB
10 minutes
Power snatch skill work
CrossFit Open WOD 11.1
10 minute AMRAP
30 DU
15 Power Snatch (or GTOH) 75/55
Sport
HSPU Ladder
Start with strict then move on to kipping
Rest 5 minutes
Front Squat @BW Ladder
“Death by style” minute 1 = 1 rep, minute 2 = 2 reps and so on…until failure
