Blue Ridge Fitness – CrossTraining

Warm-up

Weightlifting

Mid-Hang Muscle Snatch (5×3/60% | Climbing to MW)

E60s

Mid Hang Power Snatch (5×3/60% | Climbing to MW)

E75s

Mid-Hang Squat Snatch (5×3/60% | Climbing to MW)

E90s

Transition: (3m)

Metcon

Metcon (Time)

21-15-09

SDHP 115/75#

HSPU
WT: 50-55% of SDHP 1RM