Crossfit

A) 12 minute EMOM:

Minutes 1-4 : 1 power snatch+ 1 snatch

Minutes 5-8: 1 power snatch

Minutes 9-12: 1 snatch

*Ascending weight as form allows

B) 5×4 snatch pull @ 90-100% of 1RM snatch

C) 4 rounds for time of

6 db burpee deadlifts-6 db power cleans-6 db push press-12 alternating front rack db lunges (50/35lb)

*8 minute cap

Metcon class

8×3 minutes on 2 minutes off alternating between A and B

A) Run 400m + AMRAP 6 kb snatches (3/side) + 6 hand release pushups

B) Row 500m then AMRAP 6 kb goblet cleans + 6 toes to bar