Main – CrossFit

Warm-up

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20
5 PULL-UP/JUMPING PU

Weightlifting

Push Jerk (20 min to build to 1RM)

Metcon

Metcon (Time)

10 thrusters 95/65
5 rope climbs
9 thrusters
4 rope climbs
8 thrusters
3 rope climbs
7 thrusters
2 rope climbs
6 thrusters
1 rope climb