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 Pull

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A): Snatch (Heavy Single; 3×2 @ 70%; E2:00)

B): Back Squat (5×5; @ 70%; E:90)

Metcon

C): Metcon (Time)

For Time:

21-15-9

Hang Power Snatch @ 95/65#

Box Jump 24/20

Accessory

D): Metcon (Weight)

*Swing – EMOM: 10-10-10-10-10 @124/88#

*Rev. Hyp – 3×20