CrossFit Siloam Springs – CrossFit PAMC PAMC – 3X10 (Time) We are into the meat of the program. Continue to add weight on every exercise at every opportunity. on an 80 second clock, complete:

4 Rounds for Time Weightlifting Metcon 15 minutes of hang snatch Work up to 70-75% of you max and work that for 15 minutes ( lots of technique work) Hang Snatch (Weight) Metcon Metcon

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 15 minutes of hang snatch Work up to 70-75% of you max and work that for 15 minutes ( lots of technique work) Hang Snatch

Partner WOD

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP. Synchronized movements across the board 25 sit-ups 20 step ups (24/20) 15 DB thrusters (35/25) 10 behind neck snatch

PAMC PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of work and transition to

CrossFit Siloam Springs – CrossFit PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of

For Time Weightlifting Metcon 20 min EMOM Clean Start empty bar and work up Clean (Weight) Metcon Metcon (Time) For Time 21 clean (135/95) 100 DU 15 clean (135/95) 50 DU 9 clean 25