Day: April 2, 2019

Strength

Touch and go power snatch
5-5-5-5-5

Barbell snatch balance
5-5-5

METCON

CrossFit Games 13.4

7min AMRAP

3 clean and Jerks 135/95
3 toes to bars
6 clean and Jerks 135/95
6 toes to bars
9 clean and Jerks 135/95
9 toes to bars
…
Continue increasing reps by 3 each round until time is complete

Lite/Beginners

7min AMRAP

3 clean and Jerks 95/65
3 knee raises
6 clean and Jerks 95/65
6 knee raises
9 clean and Jerks 95/65
9 knee raises
…
Continue increasing reps by 3 each round until time is complete

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Snatch pulls @110% of 1RM
3-3-3-3

Gymnastics
Strict chest to bar pull ups 3×8

Core
3 rounds
20 GHD situps
20 back extension
10sec L-sit hold