Be Passionate

Today's Article: What Makes a Great CrossFit Member?

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10

Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) Snatch Technique: (Across)

EMOM x 15 Minutes: 2 Squat Snatches - NO TnG*. Do not go above 80% of 1RM

*Drop from the top, reset, go*

B.) Clean and Jerk: (Climbing)

5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

C.) EMOM x 12 Minutes

Even: 45s Row

Odd: 45s Airdyne (sub spin bike, upright bike, OR double unders)