140116

Crossfit Athletes:
1. 10 minute to establish a 2RM Mid-Hang Snatch
2. EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.
3a. 3XME UB C2B Pull-ups
3b. 3X20 (steps) Front Rack Walking Lunges

Conditioning:
10 minutes to complete-
4RDS
10 Shoulder to Overhead
10 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

Olympic Lifting Athletes:
A) Snatch From Hip: 60/3, 70/3, 75/2*3 sets
B) Snatch From Floor: 80/2*3 sets
C) Power Clean + Push Jerk: 80-85/2+1*4 sets
D) FS/BS: 4/8: 4 sets @ 94% of what was used Monday