5.10.25

Weightlifting
Skill Development
5 min EMOM
3 Hang Muscle Snatches

5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
4 Rounds E2M
2 High Hang Snatches w/ :03 pause in dip

4 Rounds E3M
2 Snatch Grip Deadlifts to knee with :03 pause at top +
1 Hang Snatch +
2 Overhead Squats with :03 pause in bottom

CrossFit

5.9.25

Metcon
10 Rounds E3M
20 Wallballs @ 20/14
10/7 Calorie Bike
Last tested on 12/2/2022.

5.8.25

Metcon
25 min EMOM
1: 50’ Sled Push
2: 15 Sit-ups
3: 5 DBall Cleans @ 100/60
4: 30 Grasshoppers
5: Rest

5.6.25

5.5.25

Skill Development
5 min EMOM
5 Strict Pull-ups

Metcon
4 RFT
7 Strict Pull-ups
14 Power Cleans @ 135/95
400m Run