2 strengths today and a short  conditioning piece.

Warm up on the bike or rower for 5 minutes and meet at the front of the room. The warm up emom will be a little different today
WIth a PVC pipe. We will be explaining each movement before we start. We will also explain how to properly unrack the bar from the rig and drop into your snatch balance
0-2 Minutes- 12 Power snatch from the shin
2-4 Minutes 12 Snatch balance with a pvc
4-6 Minutes  12 full snatches

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

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Compare to 150120.

Related:
• CrossFit WOD 180329 Tips With Adrian Bozman
• The Power Snatch
• The Snatch Balance
• The Snatch

Scaling
This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Strength 2
Back Squats
Build to an extremely heavy set of 3
3,3,3,3,3,3
5 Sets, gradually build weight up

Conditioning-
10 Minute Amrap
200 M Run
5 Burpees
10 Goblet squat 70/55

Hero Wod Today, No strength.
Warm up
practice 2 rounds of 50m empty barbell, single arm farmer carries
Practice and pick your scaling for toes to bar-
we will be time capping this one.

Tama

For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

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Post time to comments.

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Related:
• CrossFit WOD 180328 Tips With Adrian Bozman

Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/22 lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.