Mayhem Affiliate – Teens – Mon, Aug 21

Crossfit Lillington – Mayhem Affiliate – Teens

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Warm-up

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

3-Position Power Snatch (1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *)

1 Power Snatch + 1 Below the Knee Power Snatch + 1 Hang Power Snatch

Metcon (2 Rounds for reps)

5:00 AMRAP

150 Double Unders

In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (25/15).

-rest 2 minutes –

5:00 AMRAP

Complete 150ft Single Arm Overhead Walking Lunge (25/15)

In the remaining time, complete max Double Unders