GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
5 Muscle Snatch
5 Power Snatch
5 OHS
5 Snatch Balance
5 Power Snatch
5 OHS
5 Snatch Balance
STRENGTH/SKILL
10-35 minutes
Power Snatch (6 X 2)
* 10 minutes on technique work. Then 10 minutes working on sets of 2
METABOLIC CONDITIONING
35-50 minutes
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
30 Double-Unders
15 Power Snatches, 75# / 55#
ACCESSORY
Kettlebell Lunges 3 x 6 each leg