CrossFit at its finest here! High skill on the barbell so be sure to spend adequate time practicing the hang squat snatch before we start loading it up in the strength portion. The burpee pull up will be something that challenges not just your physical but your focus as well. Feet and hands must consistently make contact with the ground around the same spot so that it ensures you not having to be overally focused on how and where to jump for the pull up. The RX version should demand that you jump, hang then pull up, not be jumping into your pull up each rep today.
1:00 Row
1:00 Shuttle run
3 rounds
_________
10 Spiderman
10 Scorpian
2 rounds
_________
3 PVC pass through
3 Muscle Snatch
3 Overhead Squat
3 Hang Squat snatch
2 rounds with PVC + 1 barbell (no pass through)
_________
2 Push Up
2 Burpee
2 Strict pull up
2 Burpee pull up
2 rounds
_________
Prep barbell for strength portion
Every 2:00 x 6 sets
Execute 3 Hang Squat Snatch
*Start at 60% 1rm snatch and build as you can.
RXConditioning:
Hang Squat Snatch (95/65lb.)
Burpee Pull Up
3,6,9.12,15, ect…..
12:00 AMRAP
Intermediate:
Hang Squat Snatch (65/45lb.)
Burpee + Jumping Pull Up (low rig so you can use legs)
3,6,9.12,15, ect…..
12:00 AMRAP
Baseline:
Hang Squat Snatch (15/PVC pipe)
Burpee
Pull Up (leg supported pull up or ring row)
3,6,9.12,15, ect…..
12:00 AMRAP
3x 1:00 max rep push up/1:00 rest
