Jacked Athletics- CrossFit
Weightlifting
Snatch (3 Singles @ 77% in 8 minutes)
Snatch Pull (3 sets of 3 @ 95% of Snatch in 6 minutes)
Snatch Grip Deadlift (3 sets of 3 @ 103% of Snatch in 6 minutes)
Metcon
Metcon (Time)
Space Cadet
18 Minute Cap
21-18-15-12-9-6-3
Front Squats
200m Run
RX: 95/65 – RX+155/105
recommend having at least 21 squats unbroken when fresh at selected barbell weight
If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus