Julian 136

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Weight)

Rx+ – Fully Loaded

3-point Power Snatch Complex

1 High Hang Power Snatch

1 Mid Thigh Power Snatch

1 Power Snatch

Work up to heavy load

Metcon (No Measure)

Rx – Partially Loaded

3-point Power Snatch Complex

4 DB High Hang Power Snatch

4 DB Mid Thigh Power Snatch

4 Power Snatch

* perform 1 round on each arm

3-5 total sets

Metcon (Time)

Finisher

Rx+ – 30 Power Snatch (95/65 lb.)

Rx – 40 Alt. Db Power Snatch (50/35 lb.)

WOD – Home Gym

Metcon (Time)

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

Metcon (Time)

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Double Dumbbell Thrusters

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