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.