Monday 7/8

Fitness


Hang Power Snatch

Every 3 minutes for 4 sets-5 touch and go hang power snatches-moderate weight


WOD-CF Benchmark

"Fitness Amanda .45" 

13-11-9-7-5

Burpee pullups

Hang power snatches (95/65)

*15 minute cap


Performance


Power Snatch

Every 3 minutes for 4 sets-5 touch and go power snatches-build to a heavy set


WOD-CF Benchmark

"Performance Amanda .45" 

13-11-9-7-5

Burpee pullups

Power snatches (117/75)

*15 minute cap


Competition


Snatch

Every 3 minutes for 4 sets-5 touch and go snatches-build to a 5 rep max


WOD-CF Benchmark

"Amanda .45" 

13-11-9-7-5

Muscle ups

Squat snatches (135/95)

or "Amanda"

9-7-5

Muscle ups

Squat snatches (135/95)

*15 minute cap