Friday
Snatch Consistency
0:00-4:00 Movement Primer EMOM
Muscle Snatch + Hang Power Snatch + Hang Squat Snatch @55%+
4:00-8:00 Every 0:30 x 8
1 Snatch at 72%
6 burpees per failed rep to be performed at end of the 10 minutes
MetCon
CrossFit Open Workout 17.2
AMRAP in 12 minutes
2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50/35 lb)
Every 5 ft interval of the 50 ft, represents 1 rep of the lunge.