CrossFit HardCharger – CrossFit

Warm-up

Row 500 meters then 3 rounds of

-10 Pass Through

-30 Band Pull Aparts

-10 KB Press

Bench Press (take 5 sets work up to a 3 rep max)

Hang Power Clean (5×3@70%)

Skill Work

From the high hang 1 round of 5 reps each:

–Dip, Stand (Make sure torso is upright)

-Dip, Drive shrug (Torso upright and speed through the hips)

-Muscle Snatch from the high hang (Elbows high)

-Hang Power Snatch from high hang

-Hang Power Snatch from mid thigh

Metcon (Time)

For time:

21,15,9 Reps of…

Power Snatch115/75lb

Ring Dip

Extra Work

3×10 Hammer Curl

3×10 Seated external rotation with DB

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