Snatch and Deadlift Monday

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Snatch Series (No Measure)

Thoracic Extension – 2 min

Pigeon Toes – 1 min/side

Squatting Quad Muscle Snatch+OHS x 3

Squatting Quad Power Snatch x 3

Squatting Quad Power Snatch+OHS x 3

Squatting Quad Squat Snatch x 3

Weightlifting

1 Squat Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat (Every 90 seconds for 12 min @ 65% of 1 RM)

Strength

Deadlift (10 min to find 3 RM)

Metcon

Metcon (Time)

For Time (9-11 min cap)

10-20-30

Burpees to target

Wall Balls 20/14