3.9.24
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Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches
4 Rounds E2M
5 Snatch Grip Push Press
4 Rounds E2M
4 Snatch Deadlifts
Strength
3 Rounds E2M
2 Overhead Squats w/ 5 sec bottom pause
3 Rounds E2M
2 Position Squat Snatch
Build to heavy complex
CrossFit
Skill Development
7 min EMOM
:30 Handstand hold (RX+ Freestanding Handstand hold)
Metcon
10 RFT
15 Wallballs @ 20/14
5 – 50’ Shuttle Runs
