4.13

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

:45 Upper Trap SMR w Lax

2 Rounds

:20 Bottom Squat Hold w KB @ 1/3 BW

Wall Facing Scap Y’s with Lift off x 8

:20 Barbell OHS Hold in bottom

Unilateral Farmers Carry @ HVY Down and Back

—Down and back with R, then Down and Back with L

Snatch Complex (6 x 2+1)

6 Working Sets of:

2 Hang Snatches Above Knee

1 OH Squat w 5s hold in hole

New to Snatching ^ (Weight)

6 Working Sets:

1 Snatch RDL

1 Snatch RDL + Pull

1 Snatch RDL + High Pull

1 Snatch RDL into Power Snatch

1 OHS w 5s pause in hole

1-Mile Run (Time)

Max Effort 1-Mile Run

Bulletproof Core 001 (No Measure)

2 Rounds

15 Banded Sit ups

Pallof ABC’s Facing Both ways

:40 Body Saw – Low Plank

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