Warm-up: Partner-up – 2 min – one partner performs 10 perfect push-ups while the other hangs from the rack while maintaining in a hollow body position
Mobility: Shoulder distractions, overhead lax ball smash, thoracic spine roll-out
Strength: Snatch – 16 min EMO2M – – 2 Hang Snatch – increasing weight as possible
Conditioning: 8 min AMRAP of:
- 7 Power Snatch (at approximately 70% of your power snatch)
- 10 Wall Balls
Finisher: Rest 2 minutes then practice your DUs for 1-2 minutes while you are still tired from the metcon
Leigh got her Level I band! This is a new thing we are doing – kinda like belts in martial arts… for more info, read this: http://www.crossfit-johnscreek.com/athlete-levels-and-standards/
