Main – CrossFit

Weightlifting

S+Bal+HS (EMOM 8 min, 1 rep, 70-80%)

Snatch(Full)+Snatch Balance+Hang Snatch

Speed Work

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (No Measure)

3 Rounds for quality
15 Good mornings (45/35)
15 Lunges (45/35)
15 Abmat situp (RX+ GHD)