Omega CrossFit – CrossFit
OHS (5×3 @ 65, 70, 75, 80, 85%)
Snatch Pulls (10 reps)
Build up to 110% of snatch max
Full Snatch (4×3 @ 60, 60, 70, 70%)
Hold the first rep at bottom for 5 seconds
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Snatch
5 Ring MUs or 10 Ring Dips
15 HSPU or HRPU
30 DUs