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 – September 25, 2023
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges
