Main – CrossFit

Warm-up

3 Rounds:

3 Goblet Squats W/ Band

4 steps Duck Walk

5 HVY Swings

Then with an empty bar:

3 Clean Pull

3 Rack Deliveries

3 Tall Cleans/Pull Unders

3 Power Clean

3 Clean

3 Jerk

Weightlifting

A): Clean and Jerk (EMOM x 10:00; Cl + J @ 70%+)

B): Deadlift (65%x5, 70%x4, 75%x3, 80%x2, 85%x1+; E3M )

Stop set at the first sign of form breaking.

Metcon

Metcon (Time)

5 RFT:

15 Wall Ball 20/14#

15 PCl 95/65#

Strength Accessory

D): Metcon (Weight)

Swing – EMOM:

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

E): Reverse Hypers (3 x 30)