Perdido Bay CrossFit – CrossFit
Skill: hang snatch: strength work is 5 sets for technique. Increase weight as long as technique solid.
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Hang Snatch (Hang snatch pull + hang power snatch + hang snatch)
Metcon (AMRAP – Reps)
10 minute time cap
5 power snatch 135/95
15 air squats
10 power snatch
30 air squats
15 power snatch
45 air squats
20 power snatch
60 air squats
25 power snatch
75 air squats