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 Hang Muscle Snatch
5 Snatch Balance
5 Snatch
Weightlifting
A): Snatch (Heavy Single; 3×1 @ 80%; E2:00)
B): Back Squat (5×3; @ 85%; E:150)
Metcon
C): Metcon (Weight)
EMOM x 10:00
5-8 Box Jumps 24/20
5-8 Overhead Squat 135/95
Choose weights/heights/and reps that are sustainable yet challenging TO YOU.
Accessory
D): Metcon (Weight)
*Swing – EMOM: 10-10-10-10-10 @124/88#
*Rev. Hyp – 3×25