Main – CrossFit

Warm-up

3x

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

3 Clean

3 Jerk

Weightlifting

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)

Metcon

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)

E2Mx5

12 Thruster @ 75/55#

12 Plate Burpees

Accessory

Metcon (Weight)

3x

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.