July 27,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

A. EMOM x 6 w/ Barbell:

Min 1: 3 Heaving Snatch Balance

Min 2: 3 Power Snatch

Min 3: 3 Hang Squat Snatch

Snatch Complex (Every 2 min X5 sets build to a max complex )

1 Hang Power Snatch – Below Knee + 1 Squat Snatch; quick reset b/t reps

*Work to a max in the complex

Metcon (Time)

3 Rounds for time:

21 Wallball

15 Power Cleans – 115/85#

9 OHS – 115/85#

Part 3 – For Extra Work:

EMOM x 12:

Min 1: 3-5 Ring Kip Swings

Min 2: 3-5 Kipping Ring Dips

Min 3: 30 sec AMRAP Ring Muscle Ups or Ring Muscle Up Attempts

Min 4: Rest