cycle 3 week 11 day 4

26.2 CrossFit – CrossFit

snatc: Warm-up (No Measure)

400 m run

3 sets of: :30 lizard stretch + roll out of lats+ 10 cossack OH squats(PVC/empty bar)

Snatch Complex (work up to max in complex)

Power snatch (3 sec pause @ shin) + low hang snatch (pause 3 sec @ knee) + Hang Snatch (pause 3 sec ABOVE knee)
10 minute time cap

Tabata Hollow holds (8 x :20/:10)

:20 work

:10 rest

8 sets for 4 minutes

5k Row (Time)

Max Effort 5k Row