Friday

Main – CrossFit

Power Snatch (15×2)

15 minutes
Every minute on the minute
Perform;
2- power snatch

*athlete should try to increase loads every 3 sets
Example athlete who has a 1RM power snatch (185)
minutes/sets
1-3 (95)
4-6 (115)
7-9 (135)
10-12 (155)
13-15 (165)

Conditioning (Time)

3 Rounds
400m run (carry 20lb ball)
Achieve 2:00 minutes in
forearm plank hold

*Ideally you hold plank for 2:00 minutes without breaking
*But if you drop during 2:00 minutes
3- burpee penalty before getting back into plank