Saturday, 9/7

Warm Up

3 Rounds

6 Spider Lunge w/ reach Up

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall

Strength

Snatch Clusters (30 Min)

Prep:

1×10 Sn Grip RDL w/bar

1×2 Three position Pause Extensions+2 Hang Hi Pulls

3x 1Hang Power Snatch+ 1 Snatch

Work:

Snatch 3×1.1.1, 3×1.1 working up

(a set of 1.1.1 is a cluster of 3 individual reps.  Drop, reset and no more than 15 seconds between.  1.1 is 2 rep set)

Met Con

For Time (7 Min Cap)

75 Hang Power Snatch (M:75/W;53)*

*5 Burpees at the top of every minute

Reminder: H Street location is closed this weekend for CrossFit Level 1 Certificate Course