8.20.22
/Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans
5 min EMOM
3 Clean High Pulls
Strength
5 Rounds E90s
3 Clean Deadlifts
4 Rounds E2M
2 Power Cleans (low catch position)
Build to heavy double
5 Rounds E2M
1 Squat Cleans + 2 Front Squats
Build to heavy complex
CrossFit
Metcon
3 RFT
15 GHD Sit-ups
5 Rope Climbs
Rest 5 minutes
21-15-9
Calorie SkiErg
Box Jumps @ 24/20”
Rest 5 minutes
3 RFT
12 Ring Dips (RX+ From MU Rings)
200m Run