Crossfit WOD

Strength: all levels find 5RM backsquat

MetCon:

E2MOM 16

100m sprint

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Olympic weightlifting WOD

1. TNG power snatch 5-5-5-5-5-5
2. OHS Ladder E2MOM 3 reps 40-50-60-70-80-90/15-25-35-45-55-65
3. Tempo clean pull (5sec) 7x3x60%
4. Split press 4x4x90% 5RM Shoulder press