Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Pull

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Clean Deadlift + High Hang Clean + Jerk (5x[1+1+1]; @ 70%; E:90)

B): Front Squat (3×3; @ 70%; E:90)

Metcon

Metcon (Weight)

EMOM x 10:00

odd- 10 Burpees

even- 20 Wall Ball

Accessory

Metcon (Weight)

Move SLOW, Think of keeping MAX Tension

3x

Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]