21 Jan 16 Grip Intensive - CrossFit Fibre

Warm Up
10 Ball Throws and Catch R
10 Ball Throws and Catch L
Thoracic Stretch on Foam Roller
PVC Pipe Stretch

Strength EMOM
10 min EMOM
2 Power Snatch 95% 1RM
6 Ring Dips

Grip Intensive
20 Hang Power Snatch 50/35
20 Deadlifts
15 Hang Power Snatch
15 Hang Power Cleans
10 Hang Power Snatch
10 Push Jerk

3min Max Rep
Abdominal Barbell Roll Out

Ski Erg 20 Cal Lowest of 4 Tries
Strictly Arms only, No Bending at hips.