Best of luck to Donna as she competes in the World Full Power Championships in Moldova today!

Dynamic Range of Motion
Snatch Warm Up

Barbell Skill

CrossFit
1) 10 Minutes to establish a 1RM Clean & Jerk
2) 4×5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Strength & Conditioning
1) 12 Minutes to Establish a 3RM Push Press
2) 12 Minutes to Establish a 3RM Front Squat

Conditioning (Aerobic Capacity – 20 Minutes)
Run 400m
7 Power Snatches 45Kg/30Kg
7 Overhead Squats 45Kg/30Kg
21 Lateral Bar Hop Burpees
7 Power Snatches 45Kg/30Kg
7 Overhead Squats 45Kg/30Kg
21 Lateral Bar Hop Burpees
7 Power Snatches 45Kg/30Kg
7 Overhead Squats 45Kg/30Kg
Run 400m

Do You REALLY Understand Elite Sports Performance? – Keith Power