Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A) Take strictly 5:00 to warm up to 70% of your Snatch or as close to it as you can and still comfortably make lifts with the complex.

B) Take 6:00 after the Snatch complex to warm up to your Back Squat weight.

A): Snatch Deadlift + Dude Pull + High Hang Snatch + Snatch (5 x [1+1+1+1] @ 70%; E2M)

B): Back Squat (10×5; @ 60%; E:50)

Metcon

C): Metcon (Time)

For Time:

21-15-9

Box Jump @ 24/20″

Deadlift @ 225/155# or 40%

Accessory

Metcon (Weight)

3x

A) Reverse Hyper – 10

B) Romanian Deadlift – 5
No more than +90# on A, and use less than your Deadlift weight for B.