12.30.23

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

5 min EMOM
3 Hang Clean High Pulls

Strength
4 Rounds E2M
1 Power Clean +
1 Hang Squat Clean +
2 Push Jerks

5 Rounds E3M
2 Hang Clean & Jerks
Build to a heavy double.

CrossFit
Metcon
”Fran”
21-15-9
Thrusters @ 95/65
Pull-ups