Main – CrossFit

Warm-up

Clean & Jerk Warm Up A (No Measure)

8 Shave & Receive
8 High Hang Power Clean
8 Hang Power Clean
8 Clean First Pulls
8 Power Clean + Front Squat
8 Split Jerk

Weightlifting

A): Clean and Jerk (12:00 – 3 1st Pulls + Clean + Jerk)

B1): Deadlift (12:00 to find a 7RM)

DO NOT TnG!!!

B2): Dips (3 x Max Reps )

Work your 3 sets in between attempts of DL.

C): Push Press (4×7 AHAP; rest :90)

Metcon

Metcon (Weight)

OTM x 16
odd – 5 Thrusters 105/75#
even – 2-5 Kipping Pull ups
If you are good at either of these movements, then focus on the following:
Thrusters – Take them as fast as possible, try to hold a constant split.
Kipping Pull ups – Alternate between standard kip, Butterfly, C2B, Butterfly C2B.

Skill

If you are working on strict MU:
* False Grip Ring Pull Ups 5-5-5-5-5
* Deep Ring Dips 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5