Thursday, 4/19

Warm Up
3 Rounds
6 Pause Squats
6 PVC Dislocates
6 PVC OHS
6 PVC Sotts Press

Strength
Power Position Squat Snatch (30 Min)
Prep:
2×2 Pause Ext + 2 Hi Pull + 2 Power Snatch (all done from Power Position) + 4 OH Squats
2×1 Hi Pull + 1 Power Position Power Snatch + 1 Power Position Squat Snatch
2x 2 Power Position Squat Snatch (working up)

Work: 5×2 Power Position Squat Snatch (at same weight)

Met Con
4 Rounds
3-5 Snatch Grip RDL
10 OH KB Lunges
20 Plate Russian Twists (10/side)
Rest ~1:30 after Plate Twists

Reminder:

Lift Off Competition – hosted by CFDC and DCW

Saturday, April 21st from 2pm to 4:30pm @ U Street Location

E-mail Emily at emily@crossfitdc.com to sign up and for more information