Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Burgener Warm Up (10-15 mins) (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, 2-3 times through
* Focus on footwork and finishing the pull
Power Snatch + Overhead Squat (Every 2:00 (6 sets)
2 Power Snatches + 2 Overhead Squats (moderate-heavy)
-Complete Unbroken-
)
Metcon (AMRAP – Rounds and Reps)
11:00 AMRAP
9 Pull Ups
7 Burpees over Bar
5 Squat Snatch (75/55)