Crossfit WOD 12/6

Mobility: Wrist mobility drills

Skill Warmup: (with empty barbell)

• 10 OHS with pause at bottom
• 10 Snatch balance
• 10 drop snatch
• 10 high hang snatch
• 10 Hang snatch

Strength/Skill: Snatch/ Hang snatch (ask coach) work up to heavy triple

MetCon: EMOM 16

Even: 3-5 Snatch @ 80% of 3RM weight

Odd:  30 Sec max reps chin-ups

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Olympic Weightlifting W.O.D

1. Hang snatch + Snatch : 2×2+1×80% | 2×1+1×85%  | 2×1+1×90%
2. Power Clean 6x3x80%
3. Snatch pull 7x3x100%
4. Front squat 3x3x85% | 3x2x90%