WORKOUT:
4 Rounds
250m row
HRPU x 12
Front Squats x 8 (95lbs)
SA Superman x 20

3 x max reps pull ups tai ring row

1:00 Echo
10 + 10 Banded Pull Apart
3 Hang Muscle Snatch
3 OHS
0:20 Deadhang

Front squat 2 RM

• Global Foam Roll Quads x 60s each
• Half kneeling Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

6:30 Basic Endurance CrossFit
7:30 "Lynne"
12:00 "Lynne"
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Mobility

Snatch 5x2 from the blocks

Above the knee

Set 1: 6 Reps 70%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
3 Minutes Rest
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%
3 Minutes Rest
Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 99%

% of 5 RM from last week (145kg)

• 2 rds:
  60s. Row/Bike
  5 Walk out + Push up
  10 Air squat
  12 One leg V-sit ups
  30s. Active shoulders w/ handstand

• Mobility...

• 2 rds:
  6 Snatch grip deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2x3 Snatch balance

• 2x3- Position snatch

• 2x3 Pause Snatch (Knee Level)

40 min AMRAP
100 plate step ups
50 box step overs
25 Alt. DB snatch
20 pull-ups
15 push-ups
1,000m row