crossfitnine7

skills/drills 4 x 5 : split squat (hold one db)4

snatch 3 x 2 : snatch lift off (pause @

3 x 2 : ohs @ 85-90%5 x 3 :

3 x :60 OH hold @ 45% of 1rm jerk6

5 rounds : e2mom 10 lunge burpees20/15 cal bike30 kb

3 rounds 120 cal row60 thrusters30 t2b round 1 :

5 sets : every :902 hang power clean (below knee)

skills/drills rdl : 3 x 6 @ 50-60%tempo goblet squat

snatch 3 x 3 : snatch lift off (pause @

3 x 3 : ohs @ 85%5 x 4 :