Bartender

26.2 CrossFit – CrossFit

**”The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson**

Warm-up

Warm-up (No Measure)

## 3 Rounds

30 Seconds PVC Straight Legs Swings (15 Seconds Each)

30 Seconds PVC Pass Throughs

30 Seconds PVC Sotts Press

30 Seconds PVC Overhead Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Overhead Squat (sets of 7 every 2 minutes )

* A new set begins every 2 minutes [0-2-4-6-8-10]

*Each set is designed to be completed unbroken from the rack

* We recommend dropping the weight in front and cleaning it back up to the rack instead of bringing it down to the shoulders behind the neck

* Athletes are ideally climbing in weight a little bit with each set

* Make it a point to get around to each athlete during their rest period for one piece of feedback

* It is easier to make changes here than it will be during the metcon

* We can then quickly reference our piece of feedback during the conditioning piece

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85