Strength
Power Snatch + Snatch Balance
Build to heavy set for the day.
Then do 1-2 snatch singles with the same weight or 10-15% less.
Conditioning
“Jackie”
1000 m row
50 thrusters
30 pull ups
*12 min cap*
Notes
Today’s metcon is the CrossFit benchmark “Jackie” Your score will be the time it takes to complete the rowing, thrusters, and pull ups or work completed at the 12 minute cap.
If you think your row split will be any slower than 2:10, think about rowing close to 750-800 m.
Your thrusters should be with an empty barbell. Try to complete the thrusters in 4 sets or less.
Ideally, your pull ups should be completed in 5-6 sets. You may modify your pull ups with a band or complete jumping pull ups.