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CrossFit Pally – CrossFit

Weightlifting

Sotts Press (3×3)

KEEP IT LIGHT
go light and aim for PERFECTION, this is a skill lift not an ego booster here

Snatch Grip Deadlift (3×5)

feel free to add the weight here, but focus 2 things:

-set up

-keeping bar close and butt and bar raising at the same time (watch out for the stripper butt)

Hang Snatch (4×2)

go for heavier weight as long as form is there, and you are squatting here

Metcon

Metcon (Time)

For time:

60 Back Squats at 50% 1RM

**every time you drop the bar, do 8 burpees**