150720 - CrossFit, Catalyst

Warm-up
3 rounds
200m run
10 squat jumps
10 lunging pass-thru
10 hand release push-ups

Skill work: HSPU, Handstands, handstand walking

WOD 
EMOM 7: 
2 hang squat cleans M:135 F:95
3 thrusters (level-up: thruster until :30 sec)
rest 1:30
EMOM 7:
2 hang power snatch M:95 F:65
3 overhead squats (level-up: OHS until :30 sec)

Catalyst
Power snatch
70% x 2
75% x 2
80% x 1 x 4
Power clean + power jerk
75% x 2 + 1 x 5
Snatch push press + OHS
70% x 3 + 1
75% x 3 + 1
80% x 3 + 1

Michael Reynolds

CrossFit Level 1 Coach