CrossFit

Strength

5 SETS

 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch

Metcon

AMRAP x 15 MINUTES

20 Alt. DB Snatch (50/35)|(35/20)

20 Single DB Suitcase Lunge*

250/200m Row

Spark

Metcon

5 RFT

20 DBL DB Deadlifts #50/35

20 Box Jumps (24/20)

20 Pull-Ups  

Finisher

3 RDS for Quality

30 Russian Twists

15 Slow Weighted Sit Ups