by CrossFit HardCharger – CrossFit
Warm-up
Run 400 meters then…3 Rounds of:
20 band pull aparts
20 Pass throughs
10 Slow and controlled Wall Squats close as possible
Skill Work
-With empty barbell for 10 Minutes work snatch positions and speed, and clean and Jerk technique and footwork
Clean and Jerk (5 sets to a max)
Metcon (Time)
7 Rounds
10 Pull Ups
10 Wall Balls 20/14#
Rest 5 Minutes then…
1 attempt at a max effort
500 meter row
…Make it hurt!! (we will program percentages off of it)
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