7:30a Kettlebell
8:00a Weightlifting Competitors
8:00a CrossFit Competitors
10:30a Weightlifting
10:30a CrossFit
________________

Weightlifting
Snatch
3 waves

80% 1×1
85% 1×1
90% 1×1
After 3rd wave, build to a heavy single
(no misses)

Clean + Jerk
Work up to Heavy (2+1)

Back Squat
3×3 -choose weight-

Bench Press
3×4 -choose weight-

Neutral Grip Cable Rows
8-8-8 -choose weight-