Yellowstone CrossFit – CrossFit
Right arm DB overhead walk down and back
5 air squats
Left arm DB overhead walk down and back
5 jump squats
EMOM for 10 minutes
1 power snatch + 1 OHS + 1 hang squat snatch
Work up weight as you feel to warm up for squat snatch.
Squat Snatch (7 X 2)
No touch and go.
5 second count between reps.
Focus on increasing weight each set if possible working to as heavy as possible for the day.
DB snatch #50/35
30 second hand stand hold
1 minute rest X 3
3 X 10 ring dips/GHD dips/ or bench dips – whatever level you are at but challenge yourself. Add weight if possible or needed.