Snatch/Ring of Fire

Thursday

Caffeinated CrossFit Gym, Smyrna, Georgia

 Can't Wait To Workout!

Can't Wait To Workout!

With a Running Clock:
0:00 – 5:00 – Build to a Heavy Triple Overhead Squat
5:00 – 10:00 – Build to a Heavy Double Snatch Balance
Min 10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch
Min 15:00 – 20:00 – Build to a Heavy Squat Snatch

*Option B: triple front squat, clean deadlift with shrug, hang squat clean, squat clean

”Ring of Fire”
AMRAP 9: 
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)

Up by (1) rep each round

*Option B: Jumping Pull Ups and Squat Cleans (135/95