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

Conditioning (15 Minutes)
Run 400m
5 Squat Clean Thrusters, 50Kg/32.5Kg
7 Burpees
5 Squat Clean Thrusters
7 Burpees
5 Squat Clean Thrusters
7 Burpees
5 Squat Clean Thrusters
7 Burpees
5 Squat Clean Thrusters, 50Kg/32.5Kg
7 Burpees
Run 400m