CrossFit JAK Elite – GPP with Ricky Garard

Warm Up

In Your Own Time, For Quality:

200m Run

20 X Plate Overhead Lunges

20 x Plate G2OH Squats

10 x Max Meter Plate Jumps

10m OH Duck Walk

Then Grab A Barbell & A Buddy, Ready To Stretch.

Snatch Balance (5 x 2)

@70+% of 1RM Snatch

Hang Squat Snatch (10 X 1)

@70-95% of 1RM Snatch

MetCon

2 Minutes ON 1.5 Minutes OFF X 5 Rounds:

7 x Wall Balls @9/6kg

7 x Pull Ups

7 x Hang Power Snatch @50/35kg

7 x Burpee Box Jumps @24/20″

7 x DB Snatch @30/22.5kg

MAX Calories.. Remaining Time