WARMUP
10 min AMRAP
1 min cardio
10 Leg Swings
10 hip Hinge
10 Banded Side Steps
5 KB Deadlift
5 KB Swings
5 KB SDHP
Then..
BB Warmup + Hang Power Clean + Power Clean + Split Jerk
STRENGTH
Power Clean and Split Jerk
1-1-1-1-1
-Find a max for the day and keep all work sets within 15% of it while accumulating a total of 5 work sets.
For example: I hit a heavy single at 100lbs. The last 4 singles should be anywhere between 85-100lbs.
WOD
AMRAP 12 min
250 meter Row
10 Hang Power Clean (Rx+ 155/105) (Rx 135/95) (Fit 95/65)
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
Midline:
3 Rounds for Quality
10 Russian Twists
:30 sec Hollow Hold
CrossFit Reserve 