Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

6 Steps Overhead Duck Walk

Then with an empty bar:

5 Snatch Pull

5 Dude Pull

5 Hang Muscle Snatch

5 Snatch Balance

5 Snatch

Weightlifting

A): Snatch Deadlift + High Hang Snatch (5x[1+1]; @70%; E:90)

B): Back Squat (5×3; @ 70%; E:90)

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP x 10:00; @80%

10 Box Jumps 24/20

20 Push Ups

30 DU

Accessory

D): Metcon (Weight)

*Swing – EMOM: 10-10-10-10-10 @124/88#

*Rev. Hyp – 3×30