101

SKILL/STRENGTH
Pull-Up and OH DB Lunge Technique

METCON
3 Rounds of AMRAP 7
7 OH DB Lunge Right-Arm (50/35)
7 Burpee Over DB
7 OH DB Lunge Left-Arm (50/35)
7 CTB Pull-Ups
-rest 5min between AMRAPS-

CROSSFIT

SKILL/STRENGTH
Take 10min to build up to 85-90% of your 1RM Snatch

METCON

3 Rounds of AMRAP 7:
7 OH Right-Arm DB Lunge  (50/35)
7 Burpee Over DB
7 OH Left-Arm DB Lunge (50/35)
7 CTB Pull-Ups
-rest 5min between AMRAPS-

Notes:
-Pick up where you left off on the AMRAPs

STRENGTH

A. Snatch Singles – 8min to complete 1rep at the following weights: 85%, 85%, 90%, 90% 90%
B. Pause Back Squats 4×2 @75% (of 1RM BS), 22X0
C. Deficit Snatch Pull – 3×4 @75% (of 1RM Snatch)
2 Rounds: D1. 10 Burpee Over Box Jumps (24/20); Rest 60sec D2. Max Wide Grip Pull-Ups (shoot for 8-12); Rest 60sec