MOBILITY

Ankles
Hips
Thoracic
Wrists

1 SQUAT

A) Pause back squat 3×3 at 85-90%

B) Pause Front squats 3×3 at 75-80%

2 SNATCH

A) Snatch technique 5×5

B) Power snatch 1,5,1,10,1

3 CONDITIONING

5min AMRAP of

A)
6 Thrusters 45/30kg
6 Pull ups

B)
9 Thrusters 45/30kg
9 Pull ups

C)
12 Thrusters 45/30kg
12 Pull ups

D)
15 Thrusters 45/30kg
15 Pull ups

OPTIONAL EXTRAS

Programmed work or

3 Rounds
15m Heavy lunge
15m Heavy sled push
rest 2mins

Photo courtesy of buffalocreekcrossfit.com