CrossFit Bondi – CROSSFIT

Strength Work

Snatch Grip Deadlift

Every 30 sec, for 6 min (12 sets)

1 Snatch Grip Deadlift @ 110% of Snatch

Snatch EMOM

9 Min EMOM

1 – 3: 1 Snatch Pull + 1 Power Snatch + 1 OH Squat

4 – 6: 1 Hang Squat Snatch + 1 Snatch Balance

7 – 9: Build heavy TnG Squat Snatch 2 Reps

Metcon

Metcon (Time)

50 Air Squats

40 KB Swings (32/24kg)

20 Strict HSPU

100 Double-Unders

20 Strict HSPU

40 KB Swings (32/24kg)

50 Air Squats

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