CrossFit Soul Miami

Skill Work:
Soul Snatch Complex from HANG (2HP+1PSn+2Sn)

Metcon:
Buy In/Cash Out: 800 Run
3 Rounds
12 Kettlebell SDHP (53/35)
9 Burpee Box Jumps
18 GHD Sit Ups (only for ADV)

Accessory:
Hollow Rocks 5x15sec holds
Wipers 3×8

Monday
Snatch
60% 2×3, 70% 1×3, 75% 2×2, 80% 1×2, 85 1×2, 90% 2×1
Clean + Jerk
60% 2×2, 70% 1×2, 75% 1×2, 80% 1×2, 85 2×1
Squat
70% 2×2, 80% 2×2, 85% 1×2, 90% 3×2

Tuesday
Power Snatch
60% 2×3, 70% 1×2, 75% 3×1
Hang Clean
70% 2×2, 75% 1×2, 80% 3×2
Front Squat
70% 2×3, 80% 1×2, 85% 1×2, 90 3×2

Wednesday
Snatch
60% 2×3, 70% 2×2, 75% 1×2, 80% 2×1, 85 1×1
Clean + Jerk
70% 3×2, 80% 3×1
Squat
70% 2×2, 80% 1×2, 85% 1×2, 90% 3×2

Thursday
Snatch
50% 2×3, 60% 2×3, 70% 1×2, 75% 2×1
Clean + Jerk
70% 2×2, 75% 1×2
Front Squat
70% 1×2, 80% 1×2, 85% 3×2

Friday
REST

Saturday
Meet Day