CrossFit

SKILL REVIEW
Snatch GOAT WOD:
EMOM 10:
ODD Minutes: 3 Position Power Snatch Practice
– high hang + hang + hang below knee x 1 rep each.
EVEN Minutes: 15 Banded Pulldowns
Gymnastics GOAT WOD:
EMOM 10:
ODD Minutes: GOAT Movement
EVEN Minutes: Static Hold

BootCamp

STRENGTH/SKILL
9 – 6 – 3
– DB Single Arm Strict Press (ea)
– DB Alternating Snatches (ea)
– DB Single Arm OHS (ea)
METCON
Every 2:00 x 10 Rounds
– 6-8 Ring Rows
– 200m Run