WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Low Back – Hips – Burgener Warm Up
STRENGHT
Find in 12′ 1 RM of:
Squat Snatch
Rest 5′; then:
CONDITIONING
“CROSSFIT MENTANA COMPLEX”
5 Rounds For Time
1 Squat Snatch
3 Hang Power Snatch
5 Overhead Squats
Start at: Rx #60% 1RM Snatch
Do all 3 movements to complete 1 repetition of the complex. Complete the complex unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
