Boulder CrossFit – CrossFit

Power Snatch (Every minute, on the minute, for 5 minutes (5 sets):
No Hook No Feet Power Snatch x 2 reps @ 55-65%)

Push Jerk (Every 90 seconds, for 7:30 (5 sets):
Power Jerk with 2 second pause in dip & 2 second pause in catch x 2 reps @ 55-65%)

Snatch Grip Deadlift (Three sets of:
Snatch Deadlift x 7 reps
Rest as needed between sets
Start at 75-85% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.)

Weighted Step-ups (Every 2:30, for 7:30 (3 sets):
Box facing step-Ups to 24/20″ box x 5 reps each leg

Aim for 3 heavy working sets.)