12.10.22
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Weightlifting
Skill Development
5 min EMOM
4 Snatch Grip Push Press
5 min EMOM
3 Hang Snatch High Pulls
5 min EMOM
3 Drop Snatches
Strength
5 Rounds E2M
4 Overhead Squats w/ 3 sec descend tempo
5 Rounds E2M
2 Block Snatches
CrossFit
Metcon
30 min EMOM
1: 50’ Low handle Sled Push
2: 10 DBall Deadlifts @ 100/60
3: 8 Pull-ups (RX+ 4 Bar Muscle-ups)
4: 10 Bottoms-up KB Presses
5: 15 Slamballs @ 30/20
6: Rest
