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 – 1RM)

B): Deadlift (12:00 to find a 1RM)

C): Push Press (4×2 AHAP; rest :90)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
7:00 Time Cap

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