Main – CrossFit

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EMOM for 7 min of Fun (No Measure)

10 Double Unders or 10 Singles
2 Strict Pull-up
4 Push-up
6 Squat Jumps
Foam Roll Upper T’s
Lat Smash
Sampson Stretch

Snatch Complex 2 (Snatch form the Hang and Position 2)

Snatch Grip DL+Power Snatch+Snatch
no dropping the bar or regripping
12 min to reach a Max Complex

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
10 Wallball 20/14
10 Pull-up
10 ABMAT
3 min Rest
7 min AMRAP
10 Hang Power Snatch 95/65
10 T2B
10 Double Unders