Warm Up
3 Rounds
6 PVC Dislocates
6 Pause Squats
6 Squat to Bootstrappers
6 Hanging Scap Retractions
Strength
Hang Power Snatch (25 Min)
Prep:
1×10 Snatch Grip RDL w/bar
2x 2 Hang Hi Pull+2 Hang Power Snatch
2×2 Hang Power Snatch
Work:
Hang Power Snatch 2-2-1-1-1
Met Con
CrossFit Games “Bi Couplet” Intervals
In 4 Minutes*:
21-15-9
Power Snatch (M:75/55, W:53/35)
Pull Ups
*if 90 reps completed under 4 minutes, rest remaining time
Rest 4 Minutes
In 4 Minutes
As far as possible of Power Snatch/ Pull Ups 3-3-6-6-9-9 etc.
RX+**
12-9-6
Power Snatch (M:135/105, W:83/68)
Bar Muscle Ups
Rest 4 Minutes (and any remaining time)
In 4 Minutes
21-15-9
Power Snatch (M:75/55, W:53/35)
Chest to Bar Pull ups
**Should be able to complete all sets of BMU, Snatch and CTB in no more than 3 sets
