Main – CrossFit

Warm-up

15 Goblet Squats W/ Band

Then with an empty bar:

3 Clean Pull

3 Rack Deliveries

3 Hang Muscle Clean

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Power Clean + Hang Clean + Jerk (EMOM x 10:00; PCl + HCl + J @ 60%+)

B): Deadlift (60/65/70/75/80% x 3+; E2M)

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups
10:00 time cap

Strength Accessory

D): Metcon (Weight)

Swing – EMOM:

12-12-12-12-12 @124/88#

E): Reverse Hypers (3 x 30)