Main – CrossFit

Weightlifting

EMOM for 5 min:
2 Squat Snatches
Work on catching the bar in squat position. Pick a weight that is not too heavy and not too light.

Squat Snatch (5×2 )

Weightlifting

Power Clean + Hang Squat Clean + Jerk (work up to heavy 1×1)

Metcon

Metcon (Time)

“Sandwich”
50 Wall Balls, 20/14
25 Deads, 245/165
50 Wall Balls, 20/14
Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. The 60 seconds starts over once the last person finishes their last Burpee.