WARMUP
10 min AMRAP
1 min cardio
10 leg swings
10 air squats
10 world’s greatest
3 inchworms w/ push-up
5 KB SDHP
Then..
10 Banded Pull Aparts
10 Diagonal Pull Aparts
10 Banded Rotator Cuff
Then..
BB Warmup + SDHP + Hang Power Clean + Push Jerk
STRENGTH
Take 20 min:
Make up day for any missed lifts: Back Squat, Strict Press, Deadlift, Bench
Or
Hang Power Clean & Push Jerk
5×3
*We will max the clean and snatch next week!
WOD
15-12-9
Push Jerks 95/65 (Fit 65/45)
Hang Power Clean
Sumo DL High Pull
*Complete the movements in any order you’d like. You must do all 15 reps before moving to the next movement for Rx. Once you pick an order, you must stick with the same order for the entire workout!
OPTIONAL POST WOD
2-3 Rounds
5 Barbell Rollout
10 Scap Push-up
20 Bicycles
CrossFit Reserve 