The past couple of weeks we've been working on complexes. Get ready for a snatch complex.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

EMOM 0:00-3:00

*KEEP THE SAME WT FOR THE FRIST COMPLEX 0:00-3:00

1 Power Snatch (start at ~60%1RM)

2 OHS

1 Power Snatch

EMOM 3:00-6:00

*IF FORM IS PERFECT ADD WT FOR THE NEXT COMPLEX AND KEEP THAT WT FOR THE WHOLE COMPLEX 3:00-6:00

2 Power Snatch

2 OHS

Every :30sec 6:00-9:00

*IF FORM IS PERFECT ADD WT EVERY MIN FOR THE NEXT COMPLEX 6:00-9:00

1 Squat Snatch

B: Metcon (Time)

21-15-9

Strict HSPU (SUB DB Strict Press)

OHS (R+135/95, Rx115/75)

*NO KIPPING HSPU

*Make sure to put on your wrist wraps