Main – CrossFit
Warm-up
*Monster walk band series
*5 Goblet Squats W/ Band
*3x
3/3/3 Snatch Press W/ PVC
6 Steps Duck Walk
*Then with an empty bar:
3 Snatch Pull
3 Dude Pull
3 Power Snatch
3 Hang Snatch
3 Snatch
Weightlifting
A): Power Snatch + Snatch (EMOM x 10:00; PSn + Sn; @ 70%+)
Base off of your Heaviest Snatch
B): Back Squat (65/75/85%x2+; E2M)
Last set go for max reps, leaving 1-2 in the tank.
Metcon
For Time:
C): Metcon (Time)
100 DU
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon (Time)
100 DU
Skill Development
D): Metcon (Time)
NOT FOR TIME! Focus on the movements.
Skill Dev.
10 MU Transitions
10 C2B
10 Ring Dip
10 Ring Swing Toe Taps
10 Strict MU
10 HSPU
:20/:10×8 Hollow Rock
