CROSSFIT

Strength

Deadlift 6×5 @ 80%

MetCon

EMOTM 12 Minutes of:

-5 Clean and Jerk (125/185#)

-5 Deficit HSPU

*Alternate Minutes

CASHOUT: 500m Row Sprint (Baseline)

CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Clean/Jerk Technique

Snatch Technique

Strength

EMOTM 10 Minutes of:

-5 Strict Pullups

-10 Ring Rows

*Alternate Minutes

MetCon

3 Rounds For Time of:

10 Clean and Jerks (95/135#)

10 Snatches (95/135#)

CROSSFIT

Strength

“Death By…”

Front Squat @ 50% Body Weight

MetCon

EMOTM 14 Minutes of:

-400′ Shuttle Sprint

-15 Wall Balls (W: 14/9 M: 20#/10′)

CROSSFIT

Strength

EMOTM 10 Minutes of:

-Push Jerk (2)/Split Jerk

EMOTM 6 Minutes of:

-10 SG Strict Press (45/65#)

MetCon

Drop Ladder 10-1 For Time of:

Pistols

Pullups

Chest Tap Pushups