Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization
Health and Fitness
A. Four sets of:
A1. Snatch-Grip Romanian Deadlift x 6 reps @ 4011, Rest 60 seconds
A2. Single-Arm Dumbbell Press x 8 reps each @ 2111, Rest 60 seconds
A3. 100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds
B. 2 sets for max reps/calories:
1 Minutes of Assault Bike (for calories)
1 Minutes of Kettlebell Swings
1 Minutes of Push-Ups
1 Minutes of Air Squats
Repeat x 1
Classic:
A. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat
B. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee over bar (not facing)
D. Mobility of choice