CrossFit JAK Elite – GPP with Ricky Garard

Warm up (No Measure)

500m Row

* Dislocations + OHS w dowel

* Banded Hip mobility

* Hammy box stretch

Snatch x 1 + Hang Snatch x 1 (15 Minutes )

Build To As Heavy As Form Allows

Metcon

3 Rounds For Time:

15 x Air Squats

10 x Snatches @45/30kg

5 x Ring Muscle Ups

Rest 2 Minutes

For Time

45 x Air Squats

30 x OHS @45/30kg

15 x Bar Muscle Ups