Movement Prep:
3 Rounds of Tabata

  • Passive Hang
  • Squat Hold
  • Pass Throughs


Warm-up:
2 X CrossFit Warm-up

  • 10 Sampson Stretch
  • 10 Overhead Squats
  • 10 Sit-up
  • 10 Good Mornings
  • 10 Pull-ups
  • 10 Ring Dips


Strength:
5-5-5-5-5 Overhead Squat

Skill:
3-3-3 Squat Snatch from Position 1 - Empty Bar

Conditioning:
21-15-9

  • Squat Snatches (95/65)
  • Chest-to-Bar Pull-ups