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21
10
2015

Thurs 22/10/15 @ CrossFit SFS Hume

By Scotty 0

POWER (25mins)
In a 10min EMOM
Find a heavy jerk 1rm for the day quickly

In a 10min EMOM Build to a heavy single power snatch for the day
THEN

EMOM 5mins
3 power snatch @ 65% todays lift
3 jerks @ 65% todays snatch

CONDITIONING (15min cap)
As many reps as possible
20 KB snatch (10 each arm 24/16kg)
20 strict pull ups
20 alternating steps stationary over head lunge 20/15kg plate
30 wall ball
30 burpees
30 cal row
40 double unders
40 power cleans 42.5/30kg
40 thrusters 42.5/30kg

author: Scotty

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