CROSSFIT

WARM UP

3x:

10 pvc pass overs

10 pvc OHS

10 banded pull a part

Then:

1’ bottom squat hold with rack support

EMPTY BB WU

5 snatch deadlifts

5 snatch high pull

5 muscle snatch

5 OHS

5 squat snatch

STRENGTH

EMOM 10:

2 squat snatch @ 70% (heavier than last week)

ACCESSORIES

3x:

10 BB bent over row

10 banded face pulls

Rest 1’

WOD

AMRAP10:

6 burpee box jump overs

6/6 single arm DB snatches

*Score: rounds