1.20.25

Strength
20 min EMOM
1 Power Snatch +
1 Squat Snatch

Accessory
Practice Handstand walks/holds for 15 minutes.

1.18.25

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
1 Snatch Balance

5 Rounds E2M
1 High Hang Snatch +
2 Overhead Squats w/ :03 pause in bottom

4 Rounds E2M
8 Glute Hamstring Raises

CrossFit
Strength
5 Rounds E2M
2 Power Cleans

Metcon
15 min EMOM
1: 50’ Low handle Sled Push
2: 2 Rope Climbs
3: 15 Slamballs @ 30/20
4: 30 Grasshoppers
5: 10 Alternating Pistols

1.17.25

Strength Superset
10 Rounds E2M
5 Bench Press
10 Bent Rows

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 1 Legless Rope Climb

1.2.25

Strength
7 Rounds E3M
Deadlift
1x5; 2x3; 3x1
7th set, take 55% heaviest 1-rep, complete 15 unbroken reps.

Accessory
7 min EMOM
7 T2B (RX+ Strict T2B)

12.27.24

Strength
4 Rounds E3M
4 Overhead Squats

4 Rounds E3M
4 Front Squats

Accessory
Ring Push-ups 4x10
Ring Rows 4x10