Monday- Over & Out

CrossFit 

Overhead Squat
Heavy Single from Rack

9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)

Sweat-X

18-16-14-12 of:
Cal. Row
Alt. DB Snatch
x2 Abmat Sit-Ups
x3 Skip
*you go, I go partners

Open Prep 

1. Snatch Primer
On the :90 Seconds x 3 Rounds
2 Pausing Overhead Squats
2 Snatch Balances
2 High Hang Squat Snatches
Performed at 40%

2. Snatch From Blocks (Knee Level)
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
Final three sets: Build as you see fit.

3. Back Squat
Build to a Moderately Heavy Single
Followed by:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%
​
4. Conditioning
9-15-21:
Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (95/65)