PART I - CONDITIONING

"CrossFit Triathalon"

20 Minute Clock to Complete:
2 Max Effort Farmer's Carry Around Building With As Few Drops As Possible

Immediately into:
AMRAP 5
Ring Muscleups*

Rest 5:00

For Time:
1 Mile Run

*Scale to (10 Chest-to-bar Pull-ups + 10 Ring/Stand Dips) or  (10 Pull-ups + 10 Push-ups)

or

OLYMPIC WORKOUT

PART I -  Ten Minutes to Complete 3 Sets of Snatch Complex at Increasingly Heavier Weights:

5 Snatch Pulls From Below the Knee
5 Power Snatches From Above the Knee
5 Overhead Squats
5 Good Mornings
5 Snatch Width Grip Bent-Over Row


PART II -  Every 90" for Six Minutes (4 Sets):

1 Power Snatch From Mid-Thigh + 1 Power Snatch From Blocks


PART II -  Every 90" for Six Minutes (4 Sets):  

1 Power Snatch From Blocks + 1 Halting Power Snatch From Floor  


PART IV -   Every Minute on the Minute for 10 Minutes:

1 Heavy Power Snatch