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