Snatch and Diane!

CrossFit FTM – CrossFit

Warm-up

Warm-up (No Measure)

5-10 Squatting Quad Muscle Snatch + OHS

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3 Down and Finish

3 High Pull

3 Muscle Snatch

3 Snatch Land

3 Overhead Squat

3 High Hang Squat Snatch (hip)

3 Hang Squat Snatch (above knee)

3 Low Hang Squat Snatch

Weightlifting

Snatch (1 RM in 17 minutes)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
9 min Time Cap

Metcon (No Measure)

Every 5min for 25min

Row, Run, or Ski 1km

if using the bike, it’s 1.0 miles (1600 m)