Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band + Hip Halo Warm Up

-into-

3 sets:

3 Snatch Grip Deadlifts

3 Muscle Snatch

3 Snatch Push Press

3 Overhead Squats

3 Squat Snatch

SWOD

Overhead Squat (1×1)

Every 1:30 x 5 sets

3 Position Squat Snatch

+ 1 Overhead Squat

* Unbroken Complex

* Build across sets

WOD

Metcon (AMRAP – Reps)

AMRAP 4:00 x 2 sets

400m Run

In the remaining time, max Power Snatch (135/95)

* Rest 4:00 between sets

* Score is total snatches