CrossFit Waukee – CrossFit
Hang Power Snatch (1-1-1-1-1-1-1-1-1-1)
Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Hang power snatch 3-3-3-2-2-1-1-1 reps
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
10 KB snatches
Men: 53 lbs.
Women: 35 lbs.