8.17.18 Friday

PERFORMANCE
A. Muscle Snatch Prep
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Below Knee x 3 reps
Muscle Snatch from Ground x 3 reps
B. Snatch – 20 minutes to Build to 1 RM
C.  “CrossFit Games Individual Event BiCouplet 1”
For Time:
21.15.9
Snatch 85/55#
Chest to Bar Pullup
D. DeCompression
FITNESS
A. Muscle Snatch Prep
Tall Muscle Snatch x 3
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Below Knee x 3 reps
Muscle Snatch from Ground x 3 reps
B. Five Sets
Muscle Snatch Cluster x 1.1.1. rest 10 seconds btw reps
Rest 20 seconds
Goblet Squat w/ Pause at bottom x 8-10 reps
Rest 20 seconds
Side Plank x 30 seconds/side
Rest 75- 90 seconds
C. “CrossFit Games Individual Event BiCouplet 1”
For Time:
21.15.9
DB Snatch Alternating Arms
Chest to Bar Pullup
**CTB Pullup Scaling 
Time 21 = 45 seconds 15 = 30 seconds 9 = 20 seconds 
Scaling Options – Kipping Pullup. Jumping Chest to Bar Pullup** 
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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