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