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.