CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

10 Snatch High Pulls from high hang

12 Kip Swings

Strength

Front Squat (3×6 @8.5RPE across)

**Superset with Muscle Up practice or Dip Strength**

Skill

Power Snatch Tech

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min

5 Bar Muscle Ups or 10 CTB/Pull-ups/Ring Rows

10 Power Snatch 45/27.5kg

25 Wall Balls

200m Run