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PEAK

Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

10 x Burgener DB Complex (light DB)

Partner Mobility (1 Minute each side/partner)

Over the Shoulder Stretch

Partner Hip/Leg Stretch

Hanging Thoracic Stretch

Strength

Snatch Primer (3 Muscle Snatches + 3 OHS )

1 Set – 40%

1 Set – 45%

3 Sets – 50%
1 minute rest between sets

Snatch (EMOM 12)

Power Snatch + Hang Squat Snatch

Minute 1: 60%

Minute 2: 65%

Minute 3: 70%

Minute 4: Rest

Minute 5: 70%

Minute 6: 75%

Minute 7: 80%

Minute 8: Rest

Minutes 9-10-11: Build to a Heavy Complex

Metcon

Metcon (Time)

3 Rounds

75 DU

50 Air Squats

15 Power Snatches

*15 Min. Cap

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