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 Power Snatch

5 Hang Snatch

5 Snatch

Weightlifting

A): Snatch (EMOM x 10:00; Sn @ 70%+)

Base off of your Heaviest Snatch

B): Back Squat (65%x5, 70%x4, 75%x3, 80%x2, 85%x1+; E3M)

Last set go for max reps. GO BIG!

Metcon

C): Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00

40 DU

10 Pull Ups

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