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THURSDAY 2.8.2018

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STRONG
MOBILITY
Scorpion Stretch
8 Each Side
Reverse Scorpion
8 Each Side.
Warm-up

Barbell Ankle Stretch

Hold for 0:60
Warm-up
Drop Snatch
3 Sets of:
3 Drop Snatch
Start with Empty Bar and only add enough weight as to be able to be fast and full squat under bar
WEIGHTLIFTING
Snatch Pull
3 sets of :

2 pulls to Below Knee + 1 Floating Snatch Pull

70% of 1RM Snatch
WEIGHTLIFTING
Snatch Pull
3 Sets of:

3 Snatch Pulls to High Hang Vertical

80% 1RM Snatch
WEIGHTLIFTING
Snatch
EMOM for 5 Rounds

Full Squat Snatch

70% 1RM

If you cannot squat the Snatch, work the Split Snatch instead.
METCON-BURN
CrossFit Games Open 14.5 and 16.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

If we have space we will do Bar Facing Burpees.

Otherwise we will do Lateral Burpees.

We will however be working the “no walk out” Burpee Standard