6.10.23
/Weightlifting
Skill Development
5 min EMOM
3 Tall Jerks
5 min EMOM
3 Jerk Balance
5 Rounds E90s
3 Jerk Dips @ 110% 1RM
Strength
4 Rounds E2M
2 Split Jerks w/ dip and catch pause @ 75% 1RM
4 Rounds E2M
1 Squat Jerk or ALAP
CrossFit
Skill Development
12 Rounds E90s
1: 7 Back Extensions
2: 7 DBall Cleans @ 100/60
3: 7 Devil Presses @ 35/25 (RX+ 50/35)
Metcon
75 KB Swings @ 53/35
Every drop, perform 100m run