CrossFit

Strength
Snatch [Video]
Hang Snatch [Video]
Overhead Squat [Video]

Take 15 minutes to work on this complex:
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
Hang from below the knee.

Conditioning
For Time:
50 Back Squats (#95/65 Rx; #115/75 Rx+)
400m Run
30 Hang Power Snatch (#95/65 Rx; #115/75 Rx+)
200m Run

Bootcamp

AMRAP in 20 Minutes:
Row 1500 meters
With remaining time, AMRAP:
• 100 Single Jumprope
• 50 Sit-ups
• 25 Thrusters
• 10 Burpees

Partner AMRAP in 10 Minutes:
50 Calorie Airdyne
1 Minute AbPlank Together