3.9.24

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