Weightlifting:

Snatch

Warm up:

World’s greatest stretch (seriously), Burgener Warm up, Hang Snatch + OH Squat- 8 reps @ 50-60% Snatch 1RM

Pause Snatch (above knee) + Snatch- 7x1 Start @65%

Snatch- 3x1

CrossFit Light:

1.

For time

30 cal Row

20 Burpees

30 Jumping Lunges

20 Strict Presses

60 SU

2.

Tabata x 6

Band Pallof Press

Hanging knee raises