SATURDAY

 CrossFit WOD:

3 rds:

20 push ups w h/r

20 kb swings 53#/35# RX+ 70#/44#

20 situps

20 lunges

600 meter run

WEIGHTLIFTING/OLY

A. Snatch balance 3 x 3 @ 80%

B. Snatch grip push press 5 x 5

C. Hang snatch 5 x 3 – work on speed under bar and solid catch. Do not rise until perfect at the bottom.

CONDITIONING:

amrap 5 min:

1 rope climb

10 wall balls 20#/14#