Strength/Skill

Squat Snatch / Power Snatch
- build to technical load for triples

Work

“Snake Bite”

Option A

For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B

For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Pull-ups

Option C

For Time:
15-12-9
Power Snatch (75/55) / DB Power Snatch @ 50/35
Overhead Squats (75/55) DB Goblet Squat @ 50/35
Pull-ups / Ring Rows

In this classic CFNE Benchmark workout, looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. For athletes who have no goals of competing in the sport of CrossFit, we have provided two more options that replace the squat snatch and chest to bar pull-ups.

CompTrain

Skills
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Second