9.10.22
/Weightlifting
Skill Development
5 min EMOM
Clean Rack Delivery
6 Empty bar reps
5 min EMOM
4 Slow Motion Cleans
5 Rounds E90s
1 Stage Clean Pull @ 90%+ 1RM
Strength
4 Rounds E3M
2 2-Position Cleans
3 Rounds E3M
1 Squat Clean
Build to heavy single
CrossFit
Metcon
3 RFT
10 T2B
10 Thrusters @ 95/65
Rest 1:1
3 RFT
8 T2B
8 Thrusters @ 115/75
Rest 1:1
3 RFT
6 T2B
6 Thrusters @ 135/95