Orange Coast CrossFit – CrossFit
A: Snatch Grip Push Press + Drop Snatch (1+1, 1+1, 1+1)
@ 70-75% of 1RM
B: High Hang Squat Snatch (pocket) (1-1-1)
@ 70-80% of 1RM Hang Snatch depending on how your body is feeling.
* Dip Only, NO Hinge.
C: Metcon (AMRAP – Reps)
10 Min EMOM
Min 1: 200m Sprint
Min 2: 14 alt Hang DB Snatch (45/25)
+ 7 Burpees over DB
200m Sprint = 1 Rep