A. Choose A1 or A2
If you have mobility issues with overhead squats choose A1
If you are new to CrossFit choose A1
If you pull under the bar early choose A1
If you need to get more comfortable with the drop do A2
A1. Snatch Pull + Muscle Snatch + Snatch – 1+1+1 x 5; by feel, :90 sec rest
A2. Snatch Balance + OHS – 1+2 x 5; by feel, :90 sec rest
B. Choose One:
HSPU – Max Strict + Kipping x 3; rest :90 Sec(if you accumulate 50 reps before you reach 3 sets stop)
HSPU – Accumulate 25 or as many as you can in 5 min
HSPU Negative – Accumulate 15 reps(5 min cap)
HS Hold – Accumulate 3 Min with a locked out elbow(5 min cap)
C. WOD
:30 Sec Burpees
:30 Sec Thrusters
Rest :60 Sec x 5
Alpha – 115/80
Bravo – 95/65
Charlie – 65/45
Extra
DB Rows – 10 x 4
Triceps extension – 8-10 x 3 Sets
CFN Athletics 