friday - CrossFit

Mobility

Olympic wall Stretch
Shoulder Flexion + extension

Snatch Warm up

4 Pulls + 2 Hang Power Snatch + 2 Hang Full Snatch + 2 High Hang Full Snatch

Practice PVC
Snatch 4-2-2

Strength 
Squat Snatch (1-1-1-1-1)

Amanda Scaled (Time)

9-7-5 reps for time of:

Chest-to-bar pull-ups
115/75 squat snatches

Amanda (Time)

9-7-5  
Muscle-ups  
Snatch, 135#/95#

Dan Shrum