Main – CrossFit
Warm-up
Don’t forget the general Bandit warmup.
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Reverse Hypers (3×12, HAP)
Strength
3: Deadlift (4×3 @ 85%)
Conditioning
4: Metcon (Time)
5 rounds:
200 meter sprint
15 Power Snatch 95/65
Level 2:
Power Snatch 75/55
Level 1:
Hang Power Snatch 65/35 (or less)
Rest 2 minutes between rounds. Stay consistent with times. You should work at a very high effort for each round.
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