CROSSFIT-
Skills: 15 minutes of muscle-up progression work.
Metcon:
5 minute Amrap of ….
30 double unders,
10 power snatch (95/65).
2 minute rest, then,
5 minute Amrap of ….
10 front rack lunges (95/65),
5 handstand push-ups.
Weightlifting (OLY)
Power Snatch + 2 Overhead Squats (3-3-2-2) @ 60%, 65%, 70%, 75% of 1RM.
Back Squat (3-3-3-2) @ 70%, 75%, 80%, 85% of 1RM.
Snatch High Pull with halt @ knee (3×4) @ 80% of 1RM Snatch.