Mobility Warm Up:

 

January Programming:

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

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Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Hang Snatch 2x3x80% 2x2x90% 1×95%
D) Snatch 2x3x80% 2x2x90% 1×95%

Technique:

A+B) Power Snatch
C+D) Snatch Pull 5x2x110%

MetCon: 3 RFT
400 m RUN
15 Toes to bar
10 Snatch

A) V-ups – 20/15kg (Or KBS 16/12)
B) Knees 2 Elbows – 30/20kg
C+D) Rx’d – 42.5/30kg