Warm up:

15 min of rollout/stretch

4 sets increase weight:

With Dumbbells

4 deadlifts
4 hang power cleans
4 squat clean thrusters
4 push press

Strength:

Power snatch:

4 x 4 @ 60%
2 x 3 @ 70%

Squat snatch to Overhead Squat

2 x 3 + 7 @ 50-60%
1 x 3 + 7 @ 60-70%
2 x 1 + 4 @ 70-80%

YOLK WALKS
– holding with forearms

At least 5 sets of 50ft and back and end with 15 burpees as fast as possible

CrossFit Mean Streets
Downtown LA

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