A. 2 Power Snatch + Squat Snatch
Add 5lbs to your 1RM, and recalculate your 90%
65%x5
75%x4
85%x3
B. 10-9-8-7….1 of:
Box Jumps (20/24)
Kettlebell Swings (16/24)
200 Meter Run after each set
Ninja:
“Annie”
Bonus:
Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges
Build over the course of the 5 sets to the heaviest complex you can handle.
720-231-7834
roberto@crossfitterranova.com
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