Mobility Warm Up:

 

February Programming:

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

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Strength: Deadlift/Snatch:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Hang snatch 2*85%, 2*90%, 1*95%,
Hang snatch + OHS + 1*80%
D) Snatch 2*85%, 2*90%, 1*95%,
Hang snatch + OHS + 1*80%

Technique:

A+B: power snatch practice
C+D: Snatch Pull 5*2*110% Snatch

MetCon: 16-10-4 reps for time of

Hang snatch
OH lunge (steps)

A) KB swing 16/12kg + OH Lunge 20/10kg plate.
B) 30/20kg bar.
C) 42.5/30kg bar.
D) 60/40kg bar.