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 Clean

3 Jerk

Weightlifting

A): Clean and Jerk (EMOM x 10:00; Cl + J; @ 80%+)

B): Deadlift (70%x3, 80%x2, 90%x1+; E2M)

Stop set at the first sign of form breaking.

Metcon

Metcon (3 Rounds for reps)

AMRAP in 3:00 rest :30

1) Wall Ball

2) OHS 95/65#

3) DU

Strength Accessory

D): Metcon (Weight)

Swing – EMOM:

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

E): Reverse Hypers (3 x 30)