Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s PVC Snatch Deadlift

30s PVC Muscle Snatch

30s PVC Snatch Balance

Weightlifting

Power Snatch + Power Snatch + Hang Power Snatch (EMOM 10)

*Use challenging weight, no misses! Can add weight every two minutes if needed.

Metcon

Metcon (Time)

3 Clean & Jerk (65%)

3 Strict HSPU

3 Clean & Jerk (70%)

6 Strict HSPU

3 Clean & Jerk (75%)

9 Strict HSPU

3 Clean & Jerk (80%)

12 Strict HSPU

3 Clean & Jerk (85%)

* 20 min cap