CrossFit Soul Miami

Monday-
Snatch
50% 2×3, 70% 1×3, 75% 1×3, 80% 3×3
Clean pull
80% 2×3, 90% 2×3, 100 3×2
Back Squat
70% 2×3, 80% 1×3, 90% 4×2

Tuesday
Snatch Balance
50% 2×3, 70% 1×3, 80% 1×3, 90% 3×2
Back Jerk
60% 2×3, 70% 2×3, 80% 4×3
Front Squat
70% 2×3, 80% 1×3, 85% 4×3

Wednesday
Hang Snatch
50% 2×3, 60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2
Power clean +jerk
70% 2×3, 75% 2×3, 80% 3×2
Front Squat
70% 2×3, 80% 2×3, 85% 2×3, 90% 4×2
Snatch Pull
90% 2×3, 100% 3×3

Friday
Snatch
50% 2×3, 60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2
Clean and jerk
60% 2×3, 70$ 2×2, 75% 1×2, 80% 2×1, 85% 1×1, 85% 1×1, 90% 1×1
Back Squat
70% 2×3, 80% 1×3, 85% 5×3

Saturday
Power Snatch
50% 2×3, 60% 2×3, 70% 1×3, 75% 3×2
Power Clean +push press
60% 2×3, 70% 1×3, 80% 1×2, 85% 1×2, 90% 3×1
Front Squat
60% 1×3, 70% 1×3, 80% 1×3, 85%1×3, 90% 3×2

Skill:  Pull Up (kipping, weighted, butterfly, strict, etc)

Conditioning:
Cash in 800 Meter Run
4 Rounds of:
10 Chest to Bar Pull Ups
10 Burpees

Then,Buy Out 1000 Meter Row
For Time