CrossFit YKV – Comp Class

Warm-up (No Measure)

Cardiovascular Warm Up

SNATCH BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Snatch Balance (3 x 5)

Power Snatch TNG EMOTM 10 Minutes (10 x 3)

Overhead Squat (5 x 3)

Metcon (Time)

8 Squat Cleans #135/#95

6 Thrusters #135/#95

4 S2O #135/#95

8 Rounds

Metcon (Time)

100/75/50 C2B
10 Ring Dips Every Time You Come Off The Bar