Crossfit

A) Hip snatch + Hang snatch + Snatch
Go every 2 minutes for 8 rounds @ ~70-80%
B) 3 rounds for time:
18/15 calorie bike erg
20 front squats (95/65lb)
10 burpee to a 12″ target above reach

WOD Notes

We will start tomorrow will a 3 position snatch complex. Focus on bringing the bar all the way into the hips on each rep and getting full extension upwards while keeping the bar close to the body. The metcon is intended to tax the quads and lungs. The legs will get tired on the bike and then you will have to work through a big set of front squats followed by burpees to a high target. Make sure you are consistently touching your high burpee target with both hands even as you get tired.