CrossFitAllen – CrossFit
Gen Warmup, then:
30 Secs each of:
PVC Pass Throughs
PVC Power Snatches
PVC Power Snatch + Overhead Squat
Push-up to Down Dog
Snatch Complex (Build to a heavy complex. )
Power Snatch+Overhead Squat+Squat Snatch
On the strength complex, go right from the power snatch into the overhead squat.
You can drop the barbell from overhead before performing the final squat snatch.
Focus should be on quick turnover/ punch through while moving the fee.
21 Lateral Barbell Burpees
21 Power Snatches (95/65 | R+ 115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85 | R+ 115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (95/65 | R+ 115/85)