CrossFit

Skill Work
HS Walk Skill Warm Up
:30 HS Hold
:20 HS Hold + Weight Shift
:20 HS Hold + Shoulder taps
then,
EMOM 3 Minutes, pick 1:

• 5-25′ HS Walk or :30 practice
• :30 HS Walks into wall
• 1-2 wall walks or 50′ Bear Crawl

Stimulus: Technique
Rest: As needed/As prescribed

WOD
AMRAP 5 Minutes x 4
6 Lateral Burpee Box Jump Overs 20/16″
12 S-arm DB Hang Clean and Jerk 70/50lbs
6 Lateral Burpee Box Jump Overs 20/16″
25′ HS Walk
Rest 3:00 between AMRAPs. Continue where you left off each AMRAP.

Feel: Gas
Pacing: Reach

Barbell

1 clean + 2 shoulder to overhead + 1 front squat
Any clean and any shoulder to overhead can be used.
22 minutes to find a heavy