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
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