WOD

CrossFit 1Force – Crossfit

Hang Power Snatch (1)

A. 1-arm DB Hang Muscle PS 3 x 5 reps per side (moderate)

B. Hang Snatch Pull + Hang PS 1 + 1 reps on the min for 10 mins (build by feel but nothing heavy) *You can scale up to Hang Squat Snatch

Metcon (No Measure)

15 EMOM

Min 1- 5 Hang PS @ tough weight

Min 2- 10/8 Cals on AB

Min 3- 40 sec Weighted Plank Hold @ tough weight