Crossfit
Movement prep
Foam roll – lats, calves
Barbell smash – hamstring, tricep
Workout
A. Front Squat 5 sets of 10 reps – 3-5 warm up sets then 5 sets to build to heaviest set
B1. SL Good mornings 3 x10/leg
B2. Ghd sit-ups 3 x 12-15
Quwwa Barbell
Snatch drills 1×3
Snatch curls 3×10
BTN Press in Squat 3 x5
Snatch from hips 5×2
Back squat 5 x 10