Crossfit WOD

Mobility: Shoulder Mobility drills

MetCon: for time

• Handstand walk 10m/10 Wall walks
• 40 KBS 24/16
• 40 T2B
• 40 archer pushups
• 40 DU
• 40  SDHP 24/16
• 40 burpees
• 40 Wallballs

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Olympic weightlifting WOD

High rep OLY practice:

1. 12 min E2MOM 5 TNG power snatch @50%
2. 5×3 UB hang snatch @ 65-75%
3. Clean pull 5x3x100%
4. Front squat 3x3x75% | 2x2x85% | 1x1x90-95%