01/21/2017  January 20, 2017

Power Lab Calimesa – CrossFit

Warm-up

Warm-up (No Measure)

Strength/Skill

Snatch Floor+MR Hang Snatch (Weight)

3 Sets

1 Snatch from floor + Max Rep Hang Snatch (above knee) @60% current 1RM Snatch

Rest 3-4 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

“AMRAP 10 Minutes

5 Squat Snatch 115/75lbs 25 Double Unders”
The Squat snatches in the metcon should be fast singles or TnG, scale this to keep motoring though it. DUs should be an easy single set or at most 2 sets, otherwise scale.