Thursday 06.15.17

Warm Up
3 Rounds
100 Single Unders
10 Hang Power Snatches
10 Overhead Squats

Strength
Find 1RM Snatch Complex = Power Snatch + Squat Snatch + Hang Squat Snatch

MetCon
AMRAP 10 Minutes; Climb the Ladder
5 Wallballs
5 Box Jump Overs
10/10, 15/15, etc.

E: reps 10/10 throughout; 14/10#; 16/12”
F: 14/10#; 16/12”
P: 16/12#; 20/16”
C: 20/14#; 24/20”

After party:
Core – side bends with DBs x 50
CE – 3 Rounds: Run 400m + 10 Strict HSPU, Rest :60

About Nikki

CrossFit 1525 coach/owner
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