CROSSFIT

Lift

Snatch High Pulls 5×2 (Ascending)

Muscle Snatch 3×6

EMOTM 10 Minutes of:

-1 Hang Snatch @ 80%

Strength

Block Bench Press 10-8-6-4-2

Switch Grip OTB Hold + Negative 8×1

Ring Rows 3×8

Mobility

Group Stretch

CROSSFIT

Accessory

*Supersets*

Weighted Bridge (Bench) 3×12

Reverse Hyperextensions 3×10

Seated DBL KB Press 3×8

Strength

Seated Back Squat 3×5

Pause Back Squat 5×1 @ 50%

Lift

Split Jerk 5×1 @ 85%

MetCon

i) 21-15-9 For Time of:

Double Unders

Tuck Jumps

*90s Time Cap*

ii) 90s MAX Calories Assault Bike

CROSSFIT

Strength

Deadlift 8×3 @ 70%

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

CROSSFIT

Mobility

Quads/Glutes/Ankle

Strength

Back Squat 3×10 @ 65%

Bench Press 4×10

MetCon

3 Rounds For Time of:

400m Run w/Med Ball

65 Double Unders

12 Pullups w/Med Ball

(W: 14# M: 20#)