11.20.21
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Weightlifting
Mobility
Crossover Symmetry
Skill Development
5 min EMOM
5 Sots Presses
5 Rounds E90s
5 Jerk Drives @ 70% 1RM
5 Rounds E90s
5 Jerk Dips @ 90% 1RM
Strength
4 Rounds E2M
2 Split Jerks @ 80% 1RM
3 Rounds E2M
2 Push Jerks @ 70% 1RM
Catching second jerk in lowest possible position
CrossFit
Skill Development
10 min EMOM
O: 12 Box Jumps @ 24/20” (RX+ 30/24”)
E: 20 sec Ring L-sit
Metcon
21-15-9
Burpee
SDHP @ 95/65
After each round, perform 300m run
