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X9X1 Clean and Jerk @ 85% of 1RM 10 min EMOM 3 BMU (or BMU variation)

Rest Day

CrossFit Open 19.3

x5x3 Hang Cleans (work on good positions) x3x15/12cal on Assault Bike * Rest about 3 minutes between

Missed Session catch-up day

x12x1 Speed Front Squat @ 40% (5 seconds down, max speed up) 9min AMRAP 10 OHS 135/95#[…]

8min EMOM 2 Power Snatches @ 80% of 1RM 5 Rounds for time: 200m Run 10 Pull-ups[…]