Weightlifting: Snatch 7 x E2MOM
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
3 x 2@ 80%
Snatch Pull 6 x EMOM
3 x 2 @ 100%
3 x 2 @ 105%
*Use 1RM Max Snatch for pull
WOD: 9 Minute EMOM
12 DBx1 Hang Power Clean (6R/6L)
10 Cal row
8 T2B
DB 35/50

Weightlifting: Snatch 7 x E2MOM
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
3 x 2@ 80%
Snatch Pull 6 x EMOM
3 x 2 @ 100%
3 x 2 @ 105%
*Use 1RM Max Snatch for pull
WOD: 9 Minute EMOM
12 DBx1 Hang Power Clean (6R/6L)
10 Cal row
8 T2B
DB 35/50
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…