CROSSFIT

Rebound Box Hop Technique

MetCon

20 Minute AMRAP of:

5 DB Hang Squat Clean Thruster (20/30#)

10 Box Hops (20/24″)

15 Cal Row

Accessory

Straight Leg Deadlift 5-5-5

RDL 3-3-3

Deadlift 1-1-1

CROSSFIT

Mobililty

Full Body

MetCon

“Sean”

Ladder 10-1 For Time of:

Body Weight Bench Press

3/4 Body Weight Front Squat

1/2 Body Weight Power Snatch

CROSSFIT

Snatch Technique

Lift

Hang Full Snatch 3-3-3-3

Pos #1/2/3 Series 1-1-1-1-1-1-1-1

Full Snatch 10-10-10

CROSSFIT LIFT

OH Squat Technique

CROSSFIT

Kipping T2B Technique

MetCon

9 Minute AMRAP of:

3 Hang Squat Cleans (95/135#)

3 T2B

*Increase by 3 reps each round

Strength

OH Squat 4-4-4-4-4

CASHOUT: 1000m Row

CROSSFIT

Mobility

Thoracic Spine/Pecs/Hip Aductors/Delts

MetCon

100 Double Unders

75 Pushups

50 HSPU

25 Ring Dips

*20 Minute Time Cap