Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance (to power position)

Hang Power Snatch

Hang Power Snatch (4 x 3 @ 80-85%)

*Pause :02 knee first rep.

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

7 Power Snatches (115/75)

14 TTB

200m Run
-Scaled-

11 Min AMRAP:

7 Power Snatches (65/55)

14 K2E

100-200m Run