Warm-up

CB General Warm-Up

Run: 10x100yd EMOM
Bend: 30 banded good mornings
Push: 20 strict press with barbell
Pull: 30 bent over row with barbell
Sprint: N/A
Core Activation: 30 mountain climbers
Mobility Movement: 1 min each pigeon pose
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Weightlifting

Hang Snatch (EMOM 10; 2 SGDL + 1 HSS building)

SGDL= snatch grip dead lift
HSS= Hang Squat Snatch
record heaviest lifted

Metcon (Time)

3 rounds for time
24 alt. kb snatch 53/35
12  alt. pistol squats
9 pull ups
6 push ups