Barbell Skill

CrossFit
1) 10 Minutes to establish a 1RM Snatch
2) 4×5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Strength & Conditioning
1) 12 Minutes to Establish a 5RM Push Press
2) 12 Minutes to Establish a 5RM Front Squat

Conditioning
21-15-9
Push Press 45Kg/30Kg/Dumbbell Push Presses
Toes to Bar/V-Ups/Sit Ups