Every 2 min complete a set

Power snatch
1 x 5 @65% 1RM
1 x 4 @70%
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%

Squat snatch
1 x 5 @65% 1RM
1 x 4 @70%
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%

Back squat 2 Times 3 reps

10 RFT

• 10 cals
• 10 alt Hang cleans and jerks 22.5kg db
• 10 Pullups

We will be retesting in 2 weeks so this week try and push the numbers and %’s

BTN press in split (heavier than day 1 last week)
4 reps
3 reps
2 reps
1 rep

Power clean & squat clean - 1+1 rep scheme
1 set @ 70% of max clean
1 set @ 75%
1 set @ 80%
1 set @ 85%
1 set @ 90%

Push press
3 x 3 @ 85% of max push press

Front squat - 3 second pause in the bottom
4 x 2 @ 75-85% of max front squat (go off fee after the heavy cleans)

Optional accessories
3 rounds for quality
15 Ab roll outs
10-12 Laying windsheild wipers
50ft Suitcase carry each arm

160m run

2 rounds:
5 push up
10 pull up
15 air squat

160m run

16 min emom

12 lunges
40 s alternative core
12 hip thrust
40 s alternative core

2x5 reps of Seal row

EMOM’20
1. 10 power snatch 40kg
2. 30 DU
3. 8 HSPU (ub)
4. 2 Rope climbs

@crossfit WORKOUT OF THE DAY
Saturday 220319

Five 3-minute rounds of:

10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push presses 105 lb, pull-ups 25-20-15-10-5 lb
♂ push presses 155 lb, pull-ups 35-30-25-20-15 lb

Post reps completed each round to comments.