3.11.23

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 Rounds E90s
3 Jerk Dips @ 90% 1RM

Strength
4 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause @ 75% 1RM

4 Rounds E2M
1 Squat Jerks as low as possible

CrossFit
Metcon
20 min EMOM
1: 10 Burpees
2: 30 sec Handstand hold (RX+ 35’ HSW)
3: 10 HRPU
4: 10 T2B (RX+ Unbroken)