CROSSFIT

Skills: 15 minutes of skills development.

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

 

Metcon:

12 minute Amrap…

20 KB Swings (35/53)

10 Push Press (65/95)

10 V-ups

 

Weightlifting (Oly):

Snatch (2-2-2-2) @ 60%, 70%, 80%, 85% of 1RM.

2 Power Cleans + 1 Jerk @ 60%, 70%, 80%, 85% of 1RM.

Front Squat (2-2-2-1-2) @70%, 80%, 85%, 90%, 85% of 1RM.