20140407-205914.jpg

Weightlifting:

4 sets of:

1 hang snatch pull + 1 hang snatch + 1 OHS @ 65-70% your 1RM or if no 1 RM, a weight you can hit comfortably

 

Metcon:

18 Minute EMOM of:

Even: 5 Touch & Go Power Snatch @ 70% your 1RM
Odd: 3 HSPU

 

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email aeroathleticsllc@gmail.com for details.*

Spread the word. Share this post!