Snatch, Clean and Jerk, and Back Squat Medley!

CrossFit FTM – CrossFit

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Warm-up

Burgener 2 (No Measure)

Banded Hip Flexion Gapping 1 min/side

Pigeon Pose 1 min/side

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Snatch Balance

3 Squat Snatch from Hip

Weightlifting

All sets are OTC 2:00, 70%+ of respective 1 RM for each movement.

Snatch (4×3@70%+)

Clean and Jerk (4×3@70%+)

Back Squat (4×3@70%+)

Metcon

Metcon (AMRAP – Rounds and Reps)

5×3 Min AMRAP

400m Run

5 Ring Muscle Up

ME HS Walk

1 Min rest between rounds
3 min work, 1 min rest for 5 rounds. Continue from where each 3 min round ends, score is total rounds + reps.

Modification for HSWalk is Bear Crawl same distance.

Modification for RMU = C2B