3.26.22
/Weightlifting
Skill Development
5 min EMOM
4 Slow Motion Cleans
5 Rounds E90s
3 Tall Cleans
Building to “heavy” triple.
Strength
5 Rounds E2M
3 Bottom Up Front Squats @ 75% 1RM
5 Rounds E2M
1 Squat Cleans w/ 3 sec pause at the knee
Build to heavy single
Start with min 75-80% 1RM
CrossFit
Skill Development
10 min EMOM
O: 30 Grasshoppers
E: 30 sec Handstand hold (RX+ 40’ HSW)
Metcon
4 RFT
10 Hang Clean & Jerks @ 95/65
10 OTB Burpees
Retest from 12/13/2017