CROSSFIT

Strength

Split Jerk

3×3 @ 70%

2×2 @ 80%

3×1 @ 90%

MetCon

“Hulk Hogan”

Every 2 Minutes For 20 Minutes of:

5 Power Cleans (135/185#)

3 Muscle Ups (Bar/Ring)

7 Burpees

CROSSFIT

Strength

OH Lunge Walk 10-10-10-10-10

OH Single Leg Step Up (Per Side) 5-5-5

Skill

Muscle Up Technique/Drills

CROSSFIT

Strength

Banded Deadlift 6-6-6-6-6

Accessory

RDL 8-8-8

MetCon

14 Minute AMRAP of:

10 Pistols

10 Wall Balls (W: 14/9 M:20#/10′)

10 Box Hops (20/24″)

Immediately followed by:

6 Minutes To Establish 2RM Power Snatch

CROSSFIT

Strength

Seated Back Squat 5-5-5-5

Squat Jumps 15-15-15

MetCon

3 Rounds For Time of:

400m Run

20 Burpee Pullups

CROSSFIT LIFT

EMOTM 12 Minutes of:

-3 Position Power Clean

EMOTM 12 Minutes of

– Push Pres (2) + Split Jerk (2)

CROSSFIT

Lift

High Hang Clean Pull 4×5

High Hang Snatch Pull 4×5

*Increasing Weight

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pull Ups

*15 Minute Time Cap