Tuesday October 2nd

Warm up
overhead Squat therapy against the rack with a pvc pipe
30 Perfect ones, start out standing away from the rack, and move in closer as you go
Watch this

Now grab an empty bar for an emom warm up
0-2 minutes 10 snatch grip power position high pulls
2-4 minutes 10 Power position power snatches
4-6 minutes 6 hang position power snatches
6-8.. since we you have you all together. 10 perfect front squats with and empty bar.

Double Strength today with a short metcon at the end

Hang power snatch 3-3-3-3-3 reps

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CrossFit WOD 180325 Tips With Rory McKernan
The Hang Power Snatch

The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Strength 2
Front squats
Build to your heaviest set of 3 reps.. this should take 5-6 sets to get to.

11 Minute Amrap
Run 200
3 muscle ups (pr 5 bar MU or 6 pull ups or 10 ring rows)
30 Double under