CrossFit
Strength:
Snatch
Every 2:00 on the Minute for 10:00
Power Snatch + Hang Snatch + Overhead Squat
Followed by:
5 Rounds for Time:
4 Hang Squat Snatch at (60%, 65%, 70%, 75%, 80%)
8 Box Jumps at 30/24
12 Toes to Bar
Rest 2min after each set to adjust weight
Phoenix Fit
Strength:
Thrusters
Every 90 seconds for 6 sets
3 Thrusters
Followed by:
2 Rounds, 2:00 at each Station
Station 1: Max Plate Ground to Overhead 25/15
Station 2: Max Cal Row
Station 3: Max Plate Jumps
Station 4: Max Cal Row
(No rest between stations)