7.16.22

Weightlifting
Skill Development
5 min EMOM
4 Slow Motion Cleans

5 Rounds E90s
3 - 1st Pull Deadlifts + 1 High Pull

Strength
5 Rounds E2M
2 Hang Squat Cleans
Build to heavy double

4 Rounds E3M
2 Squat Cleans
w/ 3 sec pause at knee
w/ 3 sec pause in catch

CrossFit
Metcon
25 min EMOM
1: 13 GHD Sit-ups (RX+ 16)
2: 100’ Low-handle Empty Sled Push
3: 9/6 Calorie Ski Erg (RX+ 12/9)
4: 7 T2B (RX+ 10)
5: 7 Ring Dips