CROSSFIT 

Skills: 15 minutes of Muscle Up Progressions….

Metcon:

4 rounds of…

400 meter Run,

4 Bear Complex (65/95) CRX (75/115).

BC: 1 Power Clean + 1 Front Squat + 1 S2O +1 Back Squat + 1 S2O.

 

WEIGHTLIFITING (OLY): 

Warm up: 10 minutes of barbell drills (Coaches Choice)

Hang Snatch (3-3-2-2-1) @ 65%, 70%, 75%, 80%, 85% of 1RM,

BNK Split Jerks (3-3-2-2) @ 65%, 70%, 75%, 80% of 1RM,

Shoulder Press (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM,

Front Squats (3-3-3-2-3) @ 70%, 75%, 80%, 85%, 80% of 1RM,

Snatch 1st Pull with 2 second Pause (3-3-2) @ 75%, 80%, 85% of 1RM .