CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
10 Snatch High Pulls from high hang
12 Kip Swings
Strength
Front Squat (3×6 @8.5RPE across)
**Superset with Muscle Up practice or Dip Strength**
Skill
Power Snatch Tech
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20min
5 Bar Muscle Ups or 10 CTB/Pull-ups/Ring Rows
10 Power Snatch 45/27.5kg
25 Wall Balls
200m Run