4.20

 In WOD

CrossFit Love – CrossFit

Snatch Prep (No Measure)

:45 Lax Upper Trap R/L

———————-

2 Rounds

Single Arm OH Dumbbell Walking Lunge x 10 R/L

Toe Touch to Bottom Squat Hold to Overhead Squat x 10

10 Band Face Pulls w 3s pause/3s negative

10 Power Snatches (Empty Barbell)

10 Overhead Squats (Empty Barbell)

Power Snatch (7 Minutes to Establish a max FOR THE DAY)

Power Snatch + Hang Snatch + Snatch are all on a running clock

0-7 Power

7-14 Hang

14-19 Snatch

Hang Snatch (7 Minutes to Establish a max FOR THE DAY)

Snatch (5 Minutes to Establish a max FOR THE DAY)

Strict Gains (AMRAP – Rounds and Reps)

3 Rounds

8 Strict T2B

8 Strict Single Arm High Pull

12 Single Arm DB/KB Row

12 KB/DB Side Bends w 2s hold

A Dab of Ranch (3 Rounds for time)

3 x 250 M Row

:30 rest in between each 250
You can get this done during “strict gans” or at the end of class

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