MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

CONDITIONING

A) Complete as many reps as possible in 10 minutes of:
10 Snatches 30/20kg
10 Snatches 35/22.5kg
10 Snatches 40/25kg
10 Snatches 45/30kg
10 Snatches 50/32.5kg
Max Reps Snatch 55/35kg

B) Complete as many reps as possible in 10 minutes of:
10 Snatches 45/30kg
10 Snatches 50/32.5kg
10 Snatches 55/35kg
10 Snatches 60/40kg
10 Snatches 65/42.5kg
Max Reps Snatch 70/45kg

C) Complete as many reps as possible in 10 minutes of:
10 Snatches 52.5/35kg
10 Snatches 60/40kg
10 Snatches 67.5/45kg
10 Snatches 75/50kg
10 Snatches 82.5/55kg
Max Reps Snatch 90/60kg

D) Complete as many reps as possible in 10 minutes of:
10 Snatches 62.5/42.5kg
10 Snatches 70/47.5kg
10 Snatches 85/55kg
10 Snatches 92.5/65kg
10 Snatches 102.5/70kg
Max Reps Snatch 112.5/75kg

Workout courtesy of CrossFit Brisbane

LEG STRENGTH

Heavy walking lunges 5×10 steps

OPTIONAL EXTRAS

Programmed work or

4×5-10 reps rope pull ups or rope rows