Main – CrossFit
Warm-up
3x
5 Goblet Squats W/ Blue Band
3/3/3 Snatch Press W/ PVC
Then with an empty bar:
5 Snatch Pull
5 Dude Pull
5 Power Snatch
5 Hang Snatch
5 Snatch
Weightlifting
A): Snatch (EMOM x 10:00; Sn @ 70%+)
Base off of your Heaviest Snatch
B): Back Squat (65%x5, 70%x4, 75%x3, 80%x2, 85%x1+; E3M)
Last set go for max reps. GO BIG!
Metcon
C): Metcon (AMRAP – Rounds and Reps)
AMRAP in 8:00
40 DU
10 Pull Ups
Skill Development
D): Metcon (Time)
NOT FOR TIME! Focus on the movements.
Skill Dev.
10 MU Transitions
10 DHPU
10 Dip
10 Ring Dip
10 Strict MU
10 HSPU
:20/:10×8 L-Sit
5 Rope Climbs