Today's Workout:
PLEASE REMEMBER TO SIGN IN FOR CLASS ON MINDBODY. If your account is not working properly, please email Coach Elyse (elyse@808crossfit.com).
A. Every 2 minutes, for 10 minutes (5 sets):
2-Position Snatch
(high hang, mid-patella, floor)

Only move up in load if mechanics are perfect.

Followed by...

3 sets of:
Snatch Deadlift x 3 reps @ 95% of 1-RM Snatch
Rest 60-90 seconds

On the last rep or each set, take 5 full seconds to lower the weight back to the floor - going through good positioning.

B. 7 rounds for time of:
5 Bar Muscle-ups
20 Wall Balls (20/14 lbs to 10' - CATCH BALL)

Time cap: 20-minutes

C. Optional Accessories:
8 sets of:
25 seconds of L-Sit Hold
Rest 15 seconds
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