CrossFit PTC – WOD
3-Position Snatch (Moderate to Heavy Set of the Complex)
Floor + Power Position (hip) + Top of Knee
Make these power snatches.
Metcon (AMRAP – Rounds and Reps)
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Power Snatches (50/35)
For shuttle sprints, every 10m is a rep so 10m down and back is 2 reps.