Main – CrossFit
Warm-up
(No Measure)
Hip Activation
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): Power Clean + Front Squat + Clean + Jerk (12:00 – :02 Pause in the bottom)
B): Deadlift (E2M 4×5; @33X1; @70% or Higher)
Base off of 90% of max.
C1): Ring Dips (4×5; @31X1; AHAP; rest :90)
C2): Push Press (4×5; @31X3; AHAP; rest :90)
Metcon
Metcon (Weight)
EMOM x 10
5 Thrusters
Start @ no heavier than 95/65# ADD 5-10# per set until you no longer can
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
*Strict MU 1-1-1-1-1 or 2-2-2-2-2