Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/

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Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%
C+D) 2x3x80% 2x2x90% 1×95%

Technique:

A+B) Power Snatch
C+D) 4 Rounds for quality: 
Snatch pull + Hang snatch + 2 OHS (70-85%)

MetCon: In front of running clock

1 min ME OHS
2 min ME DU
3 min ME OHS
4 min ME DU

A) 20/15 kg (ask coach for scaling options) – SU
B) 30/20 kg – DU
C) 42.5/30kg – DU
D) 50/35kg – DU