3 x 10

Push Jerk 5x3

Open Gym 12:15-1:15

50m Run

3 x max

8-9 Core
12-13 Basic Endurance CrossFit
16-17 Snatch Technique
17-18 Basic Endurance CrossFit
18-19 Snatch Technique
19-20 Basic Endurance CrossFit

STRENGTH:

5/3/1/10
Push Press
Skull Press

15/12/9/6

METCON:
A)
AMRAP 10 min
3 x snatch (95 lbs)
6 x push jerk (95 lbs)
9 x box jump

B)
3 Rounds of:
21 x thruster (45 lbs)
15 x pull-up
9 x burpee

3 Rounds of:
15 x dumbbell thruster (5 lbs)
12 x ring row
9 x burpee

3 x 8/leg

Endurance WOD
10 min AMRAP
20 WB
20 burpees
20 butterfly sit ups

10 min AMRAP
200m run
20 push-ups
20 pull-ups

10 min AMRAP
200m row
20 slam balls
20 v ups

For Time
30 Burpees over the bar
30 Snatches (60kg/40kg)
30 Burpees over the bar
30 Clean and Jerk (60kg/40kg)