Snatch Grip Complex
2 Behind the Neck Snatch Grip Push Press + 1 Overhead Squat
For Time
18-15-12-9-6-3
OH Squats
C2B Pull Ups
*30 DUs after each Round
Time cap: 18 min
Snatch Burgner Warm Up
*5 dip and shrugs
*5 dip shrug high pull
*5 high hang muscle snatches
*3 snatch balances
“Isabel”
30 Snatches 135/95
**if 135/95 is to heavy for you Modify your weight to 70% of your 1RM snatch**
**I want this done EMOM style, so you will be doing 6 sets of 5 reps, no more and no less. Keep the snatches crisp with good technique even under fatigue**
“Grace”
30 Clean Jerks 135/95
**same instructions as Isabel**
Back Squat
10×3@90%
RDL
10×3@90%
Seated Press
10×3@90%
For Time:
20 Row Cals
200m Run
20-18-16-14-12-10-8-6-4-2
Burpees to a Target
Empty Barbell Complex x3
3 Push Jerk Balance+3 Lunging Jerk Balances+3 Jerk Pos. Press
3 Shoulder Presses+3 Push Presses
3 complexes @ 60% of 1RM Shoulder Press
Push Jerk
5×2@80% of Push Jerk
Split Jerk
5×2@80% of Split Jerk
Good Morning
7×5@85%
Dead Lift
7×5@85%
Shoulder Press
7×5@85%
Build to a 3 rep
EMOM x 15
Min 1: 10 HSPU
Min 2: 5 Strict Pull Ups
Min 3: 10/7 Ski Erg Cals
CrossFit Wig Wag 