7a: EMOM 40 @CrossFitFree
9:30a
A. SqT Snatch + OHS ; drop , squat snatch
Every 2 min x 5
Every 3 min x 5
B. “DT”
5 rds of
12 deadlift 155/105
9 hang power Clean
6 shoulder to overhead
Rest accordingly before C
C. Afap
75 ghd sit-ups
50/40 cal Echo Bike
25 bar muscle Ups
D. BECOMPLETE:
- Perform: 100 PVC dislocates + 100 banded scap squeezes + 100 barbell bent over rows. (Break up How you choose)
- Russian twist x 20 alt x 3 sets
- Kb front rack wall sit x :30-:45 x 5 sets
- Tabata HS hold
- 10-20 min foam rolling
- Crossover symmetry protocol