Go ULL!!!

Ole Glory CrossFit – CrossFit

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Warm-up

Snatch/OH Squat (Warm Up) (No Measure)

3 Slow Rounds:

10 PVC Pass Throughs

10 Snatch Grip BTN Push Press

10 Overhead Squats

50m Jog

Snatch/OH Squat (Mobility) (No Measure)

Banded Overhead Distraction:2 minutes

Overhead with External Rotation Bias:1 minute

Quad Smash: 1 minute

Posterior Chain Floss: 1 minute

Weightlifting

Snatch Complex

Squat Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat
(Full Snatch, OHS, Hang Snatch **ABOVE THE KNEE***, OHS

Metcon

Metcon (Time)

All for time:

Row 500m

30 Power Snatches 95/65lbs

30 Pistols (2 for 1 Air Squats)

30 HSPU

10 Min Cap

Cool Down

(No Measure)

Banded Leg Cross-Over stretch

Banded Hamstring Stretch

Bent Arm Chest Stretch

Behind the Back Chest Stretch

Banded Triceps Stretch