Mobility:

15 min of SMR, stretching, and mobility

Speed/Skill:

4 sets of 4 squat snatch at 70% (hands stay on bar, touch and go)
3 sets of 3 squat snatch at 80% (hands stay on bar, touch and go)

Then: 5-12 singles:

Either increase to 1RM or keep decreasing weight. If your speed remains good add weight, if it isn’t keep lowering and lowering untill you can catch the bar in the bottom with speed.

-no pressing
-no riding down to bottom of squat

Strength:

Max Back squat

-any kind

Sprints:

-With prowler

CrossFit Mean Streets
Downtown Los Angeles

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