Main – CrossFit

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A. Warm-Up

4 Slow Rounds

10 Strict Ring Dips

Assault Bike 15 Calories

D. Olympic Lifting

D: Snatch (4-4-4-4)

Squat Snatch 4×4 @70-80%

Drop and reset each rep. Start at 70% and climb only if smooth.

E. Strength

E: Squat Clean + Front Squat

Work up to a heavy squat clean + front squat

Then EMOM for 10 Minutes

Squat Clean + 2 Front Squats @80% of the weight you worked up to