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A. Choose A1 or A2
If you have mobility issues with overhead squats choose A1
If you are new to CrossFit choose A1
If you pull under the bar early and need to work on hip extension choose A1
If you need to get more comfortable with the drop do A2
If you need work transitioning past the knee do A3
A1. Snatch Pull + Muscle Snatch + Power Snatch – 1+1+1 x 5; Start@55%, :90 sec rest
A2. Snatch Balance + OHS – 1+2 x 5; Start at 60% and go up by feel, :90 sec rest
A3. Snatch Pull from below the knee + Snatch – 2 + 1 x 5; Start@65% and go up by feel, :90 sec rest
B. Choose One:
HSPU – Max Strict + Kipping x 3; rest :90 Sec(if you accumulate 50 reps before you reach 3 sets stop)
HSPU – Accumulate 25 or as many as you can in 5 min
HSPU Negative – Accumulate 15 reps(5 min cap)
HS Hold – Accumulate 3 Min with a locked out elbow(5 min cap)
C. WOD
:30 Sec Row for Cals
Rest :10 Sec
:30 Sec Thrusters
:rest 60 Sec x 5

Alpha – 95/65
Bravo – 75/55
Charlie – 65/45
Delta – 45/25