WARM UP:
3 Rds
10 PVC PT, 10 OHS, 10 Single Arm High Pulls, 20 R. KBS
(8 Minute Time Cap)

STRENGTH:
Find a 1 Rep Max Snatch (14 Minutes)
Technique: (8×3 Drop and Reset)
Lean: No Strength

CROSSFIT:
Tier Testing
Tier 3:
Front Squat Body Weight
TTB
Tier 4:
2-3 Movements to Work on

 

CROSSFIT LEAN:
3K Row
Rest 2 Minutes
2K Row
60 KB Snatches (30 each side) 53/35
Rest 2 Minutes
1K Row
60 KB Snatches (30 Each Side)
60 Single Arm Front Rack KB Squats  (30 Each Side)