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Warm up: CrossFit Warmup x 3
Pre-mobility: Overhead rib mobilization with lacrosse ball, Banded hamstring x 60s each

Health and Fitness
A. Four sets of:
A1. Snarch grip Romanian Deadlift x 6-8 reps @ 3011, Rest 60 seconds
A2. Dumbbell or Barbell Push Press x 8-10 reps, Rest 60 seconds

B.2 sets of:
For max calories:
3 Minutes of Assault Bike
Rest 1min
For max reps:
2 Minutes of Dumbbell Thrusters
Rest 2min
For max calories:
3 Minutes of Rowing
Classic:
A. Three sets with empty bar: Hang snatch pull x2, hang snatch high pull x 2, hang muscle snatch x2, overhead squat @2111 x2, rest 60s
B. E2M x5
Hang Snatch x 1.1.1 reps, (choose power or squat depending on individual) 
Rest 2-3 minutes

C. 2 sets of:
.For max calories:
3 Minutes of Assault Bike
Rest 1min
For max reps:
2 Minutes of Dumbbell Thrusters (2×35/2×20)
Rest 2min
For max calories:
3 Minutes of Rowing
rest 4min
D. Mobility = Pigeon, Spider man, Child’s pose, ring chest stretch