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): 3 Position Clean + Jerk (12:00 – AHAP)

High Hang, Hang, Floor + Jerk

B1): Deadlift (12:00 to find a 3RM)

DO NOT TnG!!!

B2): Dips (3 x Max Reps )

Work your 3 sets in between attempts of DL.

C): Push Press (4×3 AHAP; rest :90)

Metcon

Metcon (Time)

Move through as quickly as possible:
9 Thrusters @ 135/95#
21 Pull ups
15 Thrusters @ 115/80#
15 C2B
21 Thrusters @ 95/65#
9 Pull Ups (S)
Thrusters – Use same weight as the last two weeks, and slightly heavier than last week.
Pull ups – Try to give yourself 3 different levels. Easy, Moderate, and Hard.

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