Thursday

Main – CrossFit

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Warm-up

10 mins

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 Rounds
5 Barbell Sit-ups
5 Z Press
60 second Plank

Mobility

Thoracic Bridge (No Measure)

2×5 each side

Duck Walks (No Measure)

2×10

Weightlifting

45 mins

Hang Power Snatch (5×3)

5 min skill & drill

Snatch Pull (5×3)

120% of hang power snatch weight

Cooldown

Stretch 5-10 mins (No Measure)

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