Warm-up
Foam roll upper back and lats,
7-way shoulder stretch,
20s on 40s off – slamball + jump
Flat back shoulder flexion x10
Strength
A.3 Series: TnG Power Snatch 4.3.2 rest 10s between sets, as needed between series
B.Back squat @60% x10, Front squat @135/95 x10, Air squat x30, rest 4 min x3
Bonus
Quickly build to deadlift 2×5@80%
Plank 5s/5s x12, rest 60s x5
CrossFit Lite – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
