LIFTS

Snatch 2 x 6 – work to a heavy double

OR

Over Head Squat 2 x 6 – work to a heavy double or work technique

THEN

Back Squat 1 x 20 – Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
7 Min AMRAP
7 Strict Pull Ups
7 Pistols per leg
7 Burpees

Fitness
7 Min AMRAP
7 Body Rows
14 Squats
7 Burpees

THROWBACK THURSDAY

Kiwi at the 2009 CrossFit Games

Kiwi at the 2009 CrossFit Games