Monday

Main – CrossFit

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Warm-up

10 mins

Snatch Grip Bar Complex (No Measure)

Use Naked Bar
3 Position Drill x10
Power Snatch
2×5 Position 1
2×5 Position 2
2×5 Position 3

Movement Prep

5 mins

Pass Throughs (No Measure)

2×10 each direction

Thoracic Bridge (No Measure)

2×5 each direction

Weightlifting

25 mins

Snatch Grip Deadlift (7×3)

2-3 mins rest between sets

Metcon

Metcon (AMRAP – Reps)

14 min EMOM
5 KBS (1.5/1)
5 Goblet Squats (1.5/1)

Afterbash

Pull-up Improvement Work (No Measure)

3 Rounds
5 Second Static Hollow
5 Second Static Arch
5 Hollow Rocks
5 Arch Rocks
5 Tuck Sits
5 Superman

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