WODs

x5x3 Power Clean @ 80% of 1RM 4 Rounds for time: 9 Thrusters 95/65# 9 Pull-ups

Rest Day

CrossFit Open 19.4

x5x3 Snatch Balance (light load) Row x4x250m @ 80% effort

Missed Session catch-up day

x14x1 Speed Front Squat @ 40% (5 seconds down, max speed up) 11 min AMRAP 14 KBS[…]

9min EMOM 2 Power Snatches @ 80% of 1RM 3 Rounds for time: 20 Deadlift 225/155# 20