Main – CrossFit

Warm-up

3x

5 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch Pull

5 Dude Pull

5 Hang Muscle Snatch

5 Power Snatch

5 Hang Snatch

Weightlifting

A): Power Snatch + Hang Snatch (EMOM x 10:00; PSn + HSn @ 60%+)

B): Back Squat (60/65/70/75/80% x 3+; E2:00)

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00

30 DU

20 Air Squats

10 T2B

Skill Development

D): Metcon (Time)

NOT FOR TIME! Focus on the movements.

Skill Dev.

10 MU Transitions

10 DHPU

10 Dip

10 Ring Dip

10 Strict MU

10 HSPU

:20/:10×8 L-Sit

5 Rope Climbs