Hard Hat

CrossFit Fireground – Open Gym

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Snatch Grip Sotts Press on the 0:00 (5-5-5)

0:00-4:00

3 Set of 5 Reps

Snatch Drop On the 4:00 (4-4-4-4)

4:00-8:00

4 Sets of 4 Reps

Snatch Balance On the 8:00 (3-3-3-3-3)

8:00-12:00

5 Sets of 3 Reps

Hang Squat Snatch On the 12:00 (3-3-3-3-3)

Every 90 Sec x 5 Sets

1 Pausing High Hang Squat Snatch

2 Hang Squat Snatches (Knee Level)

Set 1- 55%

Set 2- 56%

Set 3-5 -70%

Stamina Squats @69% (4-4-4-4-4-4-4-4-4-4)

EMOMx10

1 Front Squat

3 Back Squats

Barbell loaded at 63% of your 1RM Front Squat for all reps.

Escape from Wonderland (Time)

3 Rounds:

75 II Unders

50 Air Squats

25/18 Cal Row

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