5 x 3 snatch high pull [VIDEO](

), 70 % of 1 RM snatch

Baseline: ROM Drills. 4 Rounds: Frog Complex with burpee chaser (65#).

Strength:
1-1-1-1-1 Deadlift
1-1-1-1-1 Bench Press

Work Capacity: 2 Rounds for time:
10x Dead lift (135#)
10x Pull-up
10x Push-up

3rds
1 minute Push Press @ 135# (12, 12, 12)
1 minute rest
1 minute Burpee (15, 15, 15)
1 minute rest
1 minute T2B (15, 15, 15)

Running WOD

3 mile

Warmup
100m Sprint
10 KB Swings
10 Burpee Box Jumps
100m Sprint

WOD
4RFT
205 Deadlift x7
240m Sprint
7 T2B
7 Strict Press 95#
1 Min rest between rounds

Did this with a friend and was their first crossfit wod. modified movements were Sumo Deadlift with KB, Knees to Elbows or knee tucks, DB push press with 20lbs.

OH press 5,5,4,4,4
4 x (Back squat 8 +squat jump*3)
3 x (10 bench dip + 10*TRX curl + 10* SB pass)

Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146
B. 15 min mobility work

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout

FOR TIME

• 100 Cal Row
• 100 Box jump 24”
• 100 Cal Assault Bike

TIMES TO BEAT

Beginner athlete: 34min 14sec
Average athlete: 28min 32sec
Advanced athlete: 22min 49sec
Elite athlete: 17min 7sec
Regional athlete: 14min 50sec