10.7.23

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Delivery reps

5 Rounds E90s
2 Muscle Cleans

5 min EMOM
3 Everett Clean Pulls

Strength
5 Rounds E2M
2 High Hang Cleans

5 Rounds E2M
1 Hang Squat Clean

CrossFit
Metcon
30 min EMOM
1: 100’ Sled Push
2: 12 Ring Rows
3: 10 Box Jumps @ 24/20” (RX+ 30/24”)
4: 15 Slamballs @ 30/20
5: 12 Hip Extensions
6: 12 Goblet Squats @ 53/35