CROSSFIT-

Strength: Back Squats (5-5-5) @ 75%, 80%, 85% of 1RM.

Metcon:

For total reps …

12 minutes to complete …

21-15-9..

Power Cleans (95/65).

Ring Dips,

then, ME plate burpee’s (45/25) for the remaining time.

 

Weightlifting (OLY)

Squat Clean (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM.

BNK Split Jerk (2/3-3-2) @ 70%, 75%, 80% of 1RM.

Good Mornings (3×8) @ 25% 1RM back squat.

Clean Pull with halt at knee (3-3-3-3) @ 75%, 80%, 85%, 90% of 1RM.