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 Deadlift [Pull]
5 Dude Pull
5 High Hang Snatch
5 Snatch
Weightlifting
A): Snatch Deadlift + High Hang Snatch + Snatch (2 x [1+1+1] @ 75%; 3 x [1+1+1] @ 80%; E2M)
B): Back Squat (8×4; @ 72.5%; E1:40)
Metcon
C): Metcon (AMRAP – Rounds and Reps)
AMRAP in 8:00
8 Box Jump 24/20″
8 OHS 95/65#
Accessory
D): Metcon (Weight)
3x
A) Reverse Hyper – 20
B) Romanian Deadlift – 12
C) Kb/Db Press – 20
Use same weights as last week.
E): 2:00 Test – Wall Ball 20/14# (AMRAP – Reps)
AMRAP in 2:00
Wall Ball 20/14#