7.1.23

Weightlifting
Skill Development
2 Rounds E90s
15 Hip Extensions

3 Rounds E90s
5 Nordic Curls

5 min EMOM
3 Tall Snatches

Strength
5 Rounds E2M
3 Snatch Grip Deadlifts w/ 5 sec pause at knee

3 Rounds E2M
2 Squat Snatches w/ 3 sec pause at knee

5 Rounds E2M
2 High Hang Squat Snatches

CrossFit
Metcon
30 min EMOM
1: 100’ Sled Push
2: 15 Slamballs @ 30/20 (RX+ 20)|
3: 20 Grasshoppers
4: 12 Ring Rows (RX+ 15)
5: 7 Ring Dips (RX+ 10)
6: 12 Alternating DB Power Snatches @ 35/25 (RX+ 50/35)