A. Snatch Balance
Advanced: 5, 5, 5 At 50-60% of your max.
Intermediate and Beginner: 3 position x 3 sets (go up in weight with each set. First and second position are fine of you have poor mobility or stability.

B. 3 Rounds for Time:
    KB Snatch x 12 35/55 lbs
    Push Press x 11 75/115 lbs
    Run 400 meters
   

A. Push up Tabatas
Advanced on rings 

B.Every 5 minutes do:
Back Squat x 7 115/155 lbs
Double Unders x 20
Kipping Chest to Bar x 15
5 sets
See May 19, 2014

A. Snatch
Advanced: Daily Max plus 1 set of doubles.
Intermediate: Find a 3 RM and then do 4 sets at that weight.
Beginner: Power 5, 5, 5, 5 Go up in weight on each set

B. AMRAP in 7 minutes:
Kipping HSPU x 7
Double Unders x 30
See May 26, 2014

A1. Front Squats x 8-10 Reps @ 30x1 x 4 sets; Session 1/4 (go up in weight only if you hit 10 reps)
 Rest 90 sec.

A2. Strict HSPU CROSSFIT STYLE
Advanced: 3-5 reps x 4 sets
Intermediate: 5 reps x 4 sets
Beginner: 5 reps x 4 sets
Rest 60 sec.

B. 2 cleans plus 1 jerk All sets at 80% of your max.
    Zero seconds rest
   Sprint 200 meters
   10 burpees AFAP
Rest 3 minutes
4 sets

NOTE - BEGINNERS SHOULD DO 4 CLEANS AND 2 JERKS AND GO UP IN WEIGHT EACH SET (PROVIDED YOUR LIFTS ARE PROFICIENT).