CROSSFIT:
Strength:
Jerks off the Rack (3-3-3) @ 50%, 60%, 70% of 1RM.
Metcon:
4 Rounds for time…
21 Slam Balls (15/20)
15 box jumps (20/24)
9 power snatch (65/95)
On-Ramp
Skills: Hang Cleans, Wall Balls, KB Swings.
8 Minute Amrap of……..
5 Hang Cleans,
9 Wall Balls,
12 KB Swings.