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 (2 x [1+1+1+1+1] @ 70%; 3 x [1+1+1+1+1] @ 75%; E2M)
B): Front Squat (60/65/70/75/80% x 3; E:90 )
C): Deficit Deadlift (55/65/75% x 5; E:90)
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)
12 Thruster @ 75/55#
12 Plate Burpees
A) KB Swings – 15 [MED]
B) HSPU – 6
C) GHD Sit ups – 15
KB swings should be a medium [MED] weight relative to your ability.