151026 - CrossFit

Warm-up
3 rounds
200m row or run
10 lunging PVC pass-thrus
10 PVC snatch balances
10 PVC overhead squats

Strength
Beginner 5, 5, 3, 3, 1 hang power snatch
Intermediate 5, 5, 3, 3, 1 hang squat snatch
Advanced 5, 5, 3, 3, 1 squat snatch

WOD
"SnatchSquatch"
AMRAP 15:00
10 snatches M:75 F:55
10 overhead squats
10 high bar back squats
10 snatch balances