![CrossFit GBAR3 logo](https://crossfitgbar3.com/wp-content/uploads/2022/09/crossfit-gbar3-gym-cypress-tx-01.png)
STRENGTH
hang power snatch 5-5-5
power snatch + OH squat 3-3-3
squat snatch 1-1-1
WOD
3 rounds
10 DU’s
10 alt. DB snatch, 45/30
10 slam balls, 30/20
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2022/07/07.14.21-449x1024.jpeg)
STRENGTH
hang power snatch 5-5-5
power snatch + OH squat 3-3-3
squat snatch 1-1-1
WOD
3 rounds
10 DU’s
10 alt. DB snatch, 45/30
10 slam balls, 30/20
AWOD
20 GHD hip extensions and GHD sit ups