Crossfit

A) Every 75 seconds for 10 rounds:

1st 5 rounds: 1 Power snatch + 1 hang power snatch

2nd 5 rounds : 1-2 power snatches

*Start @ ~50% 1RM Snatch and ascend in weight as form allows

B) 4 rounds for time:

7 L arm db hang power cleans (50/35lb)-7 L arm db push jerks- 7 L arm OH db lunges 7 R arm db hang power cleans-7 R arm db push jerks- 7 R arm OH db lunges-100m db suitcase carry *Switch hands as desired on suitcase carry

Metcon Class

3 rounds for time of :

50 wallballs

100 double unders

50 american kb swings

100 mountain climbers