Dynamic Range of Motion
Snatch Warm Up

Barbell Skill
CrossFit
1) 12 Minutes to establish a 1RM Power Clean
2) 12 Minutes to establish a 3RM Front Squat

Strength & Conditioning
1) 12 Minutes to Establish a 1RM Push Press
2) 12 Minutes to Establish a 1RM Front Squat

Conditioning (15 Minutes)
CrossFit
“Amanda”
9-7-5
Muscle Ups
Snatches 60Kg/40Kg

Strength & Conditioning
30 Ring Rows
30 Single Arm Overhead Lunges
20 Ring Rows
20 Single Arm Overhead Lunges
10 Ring Rows
10 Single Arm Overhead Lunges