9.28.24

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
Metcon
25 min EMOM
1: 50’ Low handle Sled Push
2: 15 Goblet Squats @ 53/35
3: 12/9 Calorie SkiErg
4: 15 HRPU
5: 15 Slamballs @ 30/20