Main – CrossFit
3 Goblet Squats W/ Band
20′ Waiter’s Walk
Then with an empty bar:
3 Clean Deadlift [Pull]
3 Clean Dude Pull
3 High Hang Clean
A) Take strictly 5:00 to warm up to 70% of your Clean & Jerk or as close to it as you can and still comfortably make lifts with the complex.
B) Take 3:00 after the C&J complex to warm up to your Front Squat weight.
C) Take 3:00 after the Front Squat to warm up to your Deadlift.
A): Clean Deadlift + Clean Dude Pull + High Hang Clean + Clean + Jerk (5 x [1+1+1+1+1] @ 70%; E2M)
B): Front Squat (55/60/65/70/75%x5; E:90 )
C): Speed Deadlift (15×1; @ 60%, E:30)
As always Form/Technique come first. With that said, take this AFAP. Sprint through the work, rest the remainder of the time.
D): Metcon (Weight)
8 Thrusters @ 95/65#
4 Bar-Facing Burpees
A) KB Swings – 20 [LYT]
B) HSPU – 3
C) GHD Sit ups – 10
KB swings should be light [LYT] relative to your ability.