Presses and Snatches

CrossFit FTM – CrossFit

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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

Strength

Shoulder Press (5 x ME)

pick a weight you can do 5 solid reps on and continue on until you fail each round. **Climbing is encouraged**

OTC 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min ARMAP

50 DU

7 Hang Squat Snatch 115/75

3 Rope climbs