4.15.23
/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
30 min EMOM
1: 50’ Low-handle Sled Push
2: 5 DBall Cleans to Shoulder @ 100/60
3: 10 Box Jumps @ 30/24” (RX+ 36/30”)
4: 10/7 Calorie SkiErg (RX+ 13/10)
5: 10 Double Bottoms-up KB Presses