101816 – CrossFit

Warm-up
General Warm-up
Snatch Mobility
Snatch Prep

Strength
Snatch + Snatch Balance
1 Rep EMOM for 10 Minutes:
Mins 1-2: 50%
Mins 3-4: 60%
Mins 5-8: 70%
Mins 9-10: 80%

Conditioning
In 3 Minutes:
400m Run
5 Power Snatches (135/95)
Rest 3 Minutes
THEN in 3 Minutes:
200m Run
10 Power Snatches (115/75)
Rest 3 Minutes
THEN in 3 Minutes:
100m Run
15 Power Snatches (95/65)

3 minute cap for each couplet, get as far as you can. If you finish early, note time. If you don’t finish, put down 3 mins and note reps in comments