Power Snatch EMOM

10 Minutes – Every Minute, on the Minute
2 Power Snatches @ 75-85%

3 Round Friday

3 Rounds for Time:
400 Meter Run
30 KBS (50/35)
15 Pull-ups

Front Squat 5-5-3-3

Front Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%

Sprint & Rest

6 Rounds
60 Second AMRAP of:
10 Thrusters
Bar-Facing-Burpees for remainder of 60 seconds
*Rest 60 Seconds Between Rounds
* Score is total Bar Facing Burpees
* Pick your thruster weight to be something you can quickly get through 10 each round
* Put weight in notes

Mid-Week Grind

4 Rounds for Time:
500 Meter Row
10 Handstand Push-ups
50 Double Unders

ROMWOD

We’ll be closing out class with ROMWOD – CrossFit focused yoga

BMU Practice

20 Minutes of Bar Muscle-up Practice

Back Squat 5-5-3-3-3

Back Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 82.5%
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