Main – CrossFit
4 Minutes of Jump Rope
10 Wall Balls
Shoulder stretching – 2 minutes
Hip Stretch – 2 minutes
Power Snatch (1 EMOM 10 Minutes)
If your shoulders are wiped out, then do snatch pulls 3 reps every minute, see below. Otherwise, do this.
Snatch Pull (3 EMOM 10 Minutes)
Perform 3 snatch pulls, and let it fly at the top. Once it comes to rest, grab and pull again. ONLY DO THIS IF YOUR SHOULDERS ARE SMOKED from this week.
RDL (Immediately perform 2 sets of 15 after EMOM)
20 Burpee Box Jumps (24″/20″)
the goal is to get fast at the transition from burpee to jump. Go FAST.
Don’t forget to stretch it all out.