CROSSFIT:

Skills: 15 minutes of skills development.

*Muscle up progressions, double unders, handstand push-ups/walks, etc.

 

Metcon

1000 M Row

Then…

3 Rounds of …

30 double unders,

20 Air Squats

10 HSPU’s

 

 

Weightlifting (Oly):

Power Snatch (2-2-2-2) @ 60%, 65%, 70%, 75% of 1RM.

Push Press (5-3-3-2) @ 70%, 75%, 80%, 85% of 1RM.

Snatch Pull (3-3-3-3) @ 75%, 80%, 85%, 90% of 1RM.