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CrossFit Pally – CrossFit

Weightlifting

Snatch Complex (spend 10-15 minutes working on this complex)

1 floating snatch DL + 1 squat snatch
Each rep will start standing tall and then doing the floating DL and then going into a full snatch.

Video: https://youtu.be/cmPVxOPxgwQ

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest