Thomasville CrossFit – CrossFit Advanced
Snatch (1 rep max)
+ 85% x 1 x 5
Clean Segment Pull (5 sets of 1)
Clean pull pausing at 1″ + Knee + Thigh + Finish
GHD Situps (5 sets of 20)
2 seconds down, 2 seconds up tempo
+ 85% x 1 x 5
Clean pull pausing at 1″ + Knee + Thigh + Finish
2 seconds down, 2 seconds up tempo