CrossFit
Strength
Hang Snatch [Video]
Take 15-20 minutes to find a heavy 1rep Hang Squat Snatch.
Conditioning
For Time:
Row 1000 meters
50 Wall Ball Shots (#20/14)
30 Power Snatch (#95/65)
Bootcamp
AMRAP in 14 Minutes:
40 Slamball
Then AMRAP:
• 20 Box Jumps
• 20 Dips
• 20 In & Out Abs on Box
Rest 2 Minutes
AMRAP in 14 Minutes:
40 Burpees
Then AMRAP:
• 20 Plank Push-up to Weight Plate
• 20 Squat Reaches
• 20 Plate Jump Overs or Broad Jumps
