CrossFit Ambush – Ambush Weightlifting

Metcon (Weight)

Snatch:

1- Every 1:40 x 4 rounds:

3 power balance catch at 90% and pause 3 secs. (load 60%)

2- Every 2 min x 5 rounds:

5 hang snatch high pulls (60%)

3- Every 2 min x 4 rounds:

1 hang muscle snatch + 1 hang power snatch + 1 hang snatch (50 or 60%)

4- Every 1 min x 5 rounds:

10 squat jumps with bb

5- Every 2:30 x 3 sets:

2 times( 45/90/bottom) pause 5 secs add some weight comparing last week.