October 15,2019

United Performance – CrossFit

Warm-up (No Measure)

A. Snatch Barbell Warm-Up Complex:

3 x Kang Squat + 3 x Snatch Grip Push Press – BTN + 3 x Snatch Pull-Unders + 3 x OHS

*4-5 complexes drilling positions, opening hips, working bar path

Squat Snatch (1.1 x 4 sets; drop & reset b/t reps; rest 90 sec )

Squat Snatch w/ 2 sec pause at knee + Squat Snatch

Overhead Squat (15 reps every 2 min X2 (same weight for both sets))

Metcon (9 Rounds for reps)

EMOM 9 min:

Min 1: 30 sec AMRAP: Double Unders

Min 2: 30 sec AMRAP: Wallball 20/14

Min 3: 30 sec AMRAP: Strict False Grip Ring Rows

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Part 3: Cool Down

Crossover Symmetry Recovery Protocol