Weightlifting
Overhead Squat (7 x 3 @80% of 1RM (20min) )
Power Snatch (Work up to a heavy single (15min) )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
3 Power Snatch 95/65
6 Overhead Squat 95/65
9 Snatch High Pulls 95/65
3 Power Snatch 95/65
6 Overhead Squat 95/65
9 Snatch High Pulls 95/65
Scale down the weight if your power snatch 1RM is not equal to or more than 135/105
CrossFit Juke Joint 