12.7.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
6 Rounds E3M
1 Clean Pull +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk

CrossFit
Metcon
24 min EMOM
1: 100’ Sled Push
2: 12 Goblet Squats @ 53/35 (RX+ 70/53)
3: 30 Grasshoppers
4: 5 DBall Cleans @ 100/60
5: Rest