Monday- Water Power

CrossFit

AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/85)

Sweat-X

3 Rounds of:
10 DB Bench Press
20 sec. ea. Single Leg Hip Bridge Hold

5 Rounds of:
20 Alt. Lunge
15 Push-Ups
10 Cal. AirBike

Open Prep

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

2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching.
Stand the bar tall, and lower to just above floor.
Second repetition starts from the floor.

3. Class WOD