CROSSFIT
STRENGTH
Squat Snatch

Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1
weight.
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
Rest 2-4 minutes between sets, drop and reset

METCON

Optional Accessory Work
3-5 Sets for quality
10 Seated Double KB Strict Press (very light)
1:00 Wallsit (weighted if desired)
15 Hollow Rocks

BARBELL
Back Squat
4×2@80%
2×2@85%
1×1@90%