November 27,2019

United Performance - CrossFit

Warm-up (No Measure)

A. Snatch Barbell Warm-Up Complex:

3 x Kang Squat + 3 x Snatch Grip Push Press - BTN + 3 x Snatch Pull-Unders + 3 x OHS

*4-5 complexes drilling positions, opening hips, working bar path

Snatch (1 complex every 2 minutes x 5 sets - work to a max)

Squat Snatch + Squat Snatch + 3 x OHS

Metcon (AMRAP - Reps)

10 min AMRAP:

2,4,6,8,10,etc…

Squat Clean - 95/65#

Thrusters - 95/65#

S2O - 95/65#

Power Snatch - 95/65#`

*Each Set Must Be Unbroken Before Moving On.

Hip Flow Cool-Down

Rotate through these three for 5 minutes:

Supine Hip Swivels - 10 reps/side

Seiza Sit Thoracic Reach- 10 reps/side