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CrossFit Fireground – CrossFit

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Snatch Complex (3-3-3-3-3-3-3)

Working off 1RM Squat Snatch

Every 90 sec x7 sets

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set 1@60%

Set 2@63%

Set 3@66%

Set 4@69%

Set 5,6, & 7 @ 69-75%

Last 3 sets based off of feel.

TECHNIQUE over load..

Paw Patrol (AMRAP – Rounds and Reps)

RX

AMRAPx15

60 II Unders

20 Sit-Ups

10 Hang P Snatch 95/65

RX+

AMRAPx15

60 II Unders

20 T2B

10 Hang Power Snatch 135/95

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