Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
3-Position Power Snatch (1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *)
High Hang Power Snatch + Hang Power Snatch + Power Snatch
Metcon (Time)
25/20 Calorie Row
25 Sandbag Squats (70/50)
20/16 Calorie Row
20 Sandbag Squats (70/50)