CrossFit 808

Today's Workout:
A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep

Perform all movements at 80-85% of your 1-RM Snatch.

B. Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips
2 Front Rack Reverse Lunges (135/95 – barbell starts on the ground)
4 Ring Dips
4 Front Rack Reverse Lunges
6 Ring Dips
6 Front Rack Reverse Lunges
8 Ring Dips
8 Front Rack Reverse Lunges
…and so on, up the ladder by two reps each round.

"Performance"
A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Interval 1 (30s) – High Hang Power Snatch x 1 rep
Interval 2 (60s) – Hang Power Snatch x 1 rep
Interval 3 (90s) – Power Snatch x 1 rep

B. Complete as many rounds and reps as possible in 8 minutes of:
2 Hand Release Push-ups
2 Front Rack Reverse Lunges
4 Hand Release Push-ups
4 Front Rack Reverse Lunges
6 Hand Release Push-ups
6 Front Rack Reverse Lunges
8 Hand Release Push-ups
8 Front Rack Reverse Lunges
…and so on, up the ladder by two reps each round.