MAX EFFORT

• Snatch
  
• 3,3,2,2,1,1,1

WOD

• “Smiles and Cries”
• 5 rounds for time:
• 6 Hang Power Snatch @ 70% of max of the day
• 12 Ring Pushups
• 24 Lateral Bar Hops

CROSSFITNESS 6PM

• Strength Superset: Push Ups and Upright Rows (5 sets x 8 reps)
• Conditioning Circuit: 30 second stations x 4 Rounds
  Battling Ropes
  KB Deadlifts
  Hurdle Jumps
  Plank Walk
• Ups
  Rest
• Core Work