CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

Ankle Mobility

Spiderman lunge holds

Wall squats

2 SWING OUT HANG HIGH PULLS + SWING OUT HANG SNATCH (5 Sets 1 Rep)

Start at 55% of your 1RM Snatch. Keep the weight the same across all working sets.

Target 5kg increase / week if work sets are above 110kg.

Target 2.5kg increase / week if work sets are below 110kg.

Metcon (Weight)

10 Min EMOM:

3 Power Snatch @60/40

5 Pull-ups

Metcon (Weight)

10 Min EMOM:

2 Hang Snatch @60/40

5 T2B

**800m Run Buy out.

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