TFL CrossFit – WOD

Squat Snatch (1 squat snatch + 1 overhead squat)

EMOM 3: High Hang squat OR power snatch + OHS + squat snatch + OHS (empty BB)

EMOM 3: 1 squat snatch + 1 OHS x2 reps

EMOM 3: 1 squat snatch + 1 OHS

Every 90s x 4, 1 squat snatch + 1 ohs (adding weight)

Metcon (Time)

4 Rounds:

12/9 Cal Bike

9 Bar over burpees

6 Overhead squats

3 Squat Snatches

Rest 1:00
BB is 70% of what you got for the complex