Tuesday – July 30, 2019

Omega CrossFit – CrossFit

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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

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