MONSEPT30 – Snatchy, Snatchy

CrossFitAllen – CrossFit


30 Seconds

PVC Pass Throughs

Hollow Hold

PVC Overhead Squats

Arch Hold

PVC Sotts Press

Hollow Hold

PVC Snatch Balances

Arch Hold

PVC Squat Snatches

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Snatch (Build to a Heavy Single)


Metcon (Time)

“Snake Bite”


Squat Snatch (95/65 | R+ 115/85)

Pull-Ups/ R+ Chest to Bar Pull-ups


Capacity Builder

5 Sets, Not For Time:

60 Unbroken Double Unders

– Followed immediately by:

Max Unbroken Pull-Ups/ Push-Ups or Ring Muscle-ups

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