10.21.23

Weightlifting
Skill Development
3 Rounds E90s
15 Hip Extensions

2 Rounds E90s
5 Glute Ham Raises

Strength
3 Rounds E2M
3 Clean Deadlifts from Riser

3 Rounds E2M
3 Clean Deadlifts to Power Position

5 Rounds E4M
2 Squat Cleans

CrossFit
Metcon
“Unbroken”
10 minutes to establish
2 rep Max Clean

Rest 2 minutes

8 min AMRAP
11 Single arm KB Deadlift
7 KB Clean
7 KB Front Squat
7 KB Push Press
RX: 53/35