SATURDAY

CrossFit WOD:

amrap 30 min:

5 kb swings 53#/35#

10 push ups w hand release

15 air squats

sprint to end of rig and back

WEIGHTLIFTING/OLY CLASS:

 Snatch 4 x 2 @ 60% 5 sec count from floor to knee

Full snatch

Front squat 5 x 2 @ 80%

Snatch push press 3 x 5 @ 50%

Then: Every 90 sec for 12 min hang snatch + ohs @ 70% of snatch