CrossFit TW18 – CrossFit

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Warm-up

Snatch Warmup (No Measure)

2 Rounds – 3 Reps
Romanian Deadlift
Hang Snatch High Pull
Hang Muscle Snatch
Overhead Squat (Slow with 3s Pause)
Snatch Balance
Power Snatch + Overhead Squat
Snatch Pull Under
Hang Squat Snatch

Test Week

20Min: Snatch (1RM)

Or

Power Snatch (1 RM)

Skill Work

10min: Metcon (No Measure)

Technique practice:
Power Clean
Power Jerk

Benchmark

Grace (Time)

For Time: 30 Clean and Jerks, 135# / 95#
61/43kg