10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.

Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.

Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.

Every 2 Minutes for 10 Minutes:
5 Back Squats @ about 70%
(if you feel good, go heavier, if not, go a little lighter)

Pair up with someone who has a similar snatch 1RM to you and perform the following to accumulate as many Reps & Calories as possible in 8 Minutes of:
Snatch (power, squat or split) 135/95*
Calories on the rower.

*or scale as appropriate for something you can power snatch without too much trepidation

– One person Snatches while the other Rows 10 Calories. Then Switch (mandatory). Alternate that way.
-There’s no hacking this workout – you have to row faster to get through the 10 calories faster, and eventually get more calories that way. Snatches are done as Snatches. There’s no trick to them haha.
-If you’re on your own, use the time spent rowing as the amount of time you’ll do your snatches.

Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine

See you in the gym!
The CrossFit Sudbury Team