PG Crossfit – CrossFit
Strength
Snatch (5 Sets of 3)
60%, 65%, 70%, 75%, 80% of your 1 RM for Hang Snatch.
Pause squat snatches (re-set between reps)
(Start from ground, 2 second pause off ground, 2 second pause above knee, 2 second pause in bottom of squat)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
600m row
18 Single DB Hand Clean and Jerk (50/35)
18 wall balls (20/14)