Main – CrossFit

Warm-up

(No Measure)

Hip Activation

Clean & Jerk Warm Up A (No Measure)

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

Weightlifting

A): 2 Power Clean + 2 Jerks (12:00 – :02 Pause in the Split)

B): Deadlift (12:00 – Find a 3RM)

No TnG!!

C1): Ring Dips (4×3; AHAP; rest :90)

C2): Push Press (4×3; AHAP; rest :90)

Metcon

Metcon (Weight)

EMOM x 5
5 Thrusters @ 135/95#
5 Burpees

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