Eleven

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

40 Seconds

PVC Pass Throughs

Active Spiderman

PVC Power Snatches

Active Divebombers

PVC Power Snatch + Overhead Squat

Push-up to Down Dog

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

3 PVC Power Snatches

3 PVC Power Snatches + Overhead Squat

3 PVC Power Snatch + Overhead Squat + 3 Squat Snatches

3 Barbell Power Snatches

3 Barbell Power Snatches + Overhead Squats

3 Barbell Power Snatch + Overhead Squats + 3 Squat Snatches

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Snatch Complex

Build to a Heavy Complex:

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Weightlifting

Metcon

Metcon (Time)

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

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